Sunday June 1 Training at Burr Field Austin

Mandatory High Performance Training will be held Sunday, June 1, 2014 at

Burr Field
6013 Loyola Ln
Austin, TX 78724 ‎

http://goo.gl/maps/cP33h

from 10:00AM until 3:00PM (length will be contingent upon performance and execution).

Lunch will be provided.

Please bring water bottles, full rugby gear, including mouthpieces, rugby shorts, cleats and a training jersey, plus some clean clothes for the ride home!

Check your account on this site and see what paperwork you need to bring.

Make sure your initial $100 deposit is paid.

Plus, we will be collecting $200 for the fundraising cards.

Due to fantastic fundraising efforts, the trip cost has been lowered to only $300 a player! Fundraising t-shirts and USA vs Scotland tickets are not included, but this is really great!

Important Training 5/25 Kingwood High School

Final Practice at Kingwood High School

10am - 1pm

Bring Mouthguard, lunch money $5, remainder of your trip money, gray HP shirt.

Kingwood High School
2701 Kingwood Dr, Kingwood, TX
http://goo.gl/maps/tMrUL

Preparation for Colorado

From Coach Rock:

~~~~~~~~~~~~~~~~~~~~~~~~~~

We are at critical stage in our preparation for Colorado. We obviously have emphasized fitness over and over again. Another component that will benefit you is proper nutrition. Food is fuel for your body and we should be very careful with the types of food we are consuming. To play at the best level you are capable of you MUST put the best fuel into your system. Foods loaded with sugar (junk food, soda, candy, etc) and fatty foods will not enhance your performance. Fruits, vegetables, lean meat, fish, etc will!

Begin the elimination of crap food so that when we travel to Colorado and I enforce the NO JUNKFOOD/CANDY RULE you will already be prepared. If you are unfamiliar with that rule it's simple, only healthy foods make the journey to Colorado on the bus. Any unhealthy food (deemed by me) will be confiscated and thrown out. Don't waste your time buying it or you money bringing it as it will be tossed!

Saturday, May 25, we have a very important training session. The goal is to begin at 10am and conclude by 1pm. Of course this all depends on our focus and attention to detail during the training. So, please come mentally and physically prepared to work hard. We will be doing contact so it's essential to bring your mouth guard with you.

Also, wear your grey issued HP shirt to training. If you do not have your shirt on when you train you WILL NOT TRAIN! Be on time, period. Also, make sure you read your Letter of Commitment daily.

See you Saturday, Coach Rock

USA HSAA Strength & Conditioning Standards

This is how the USA rates their high school all american athletes. How do you fit in?

By Position

1-5

2, 6-10

11-15

RATING

JINGLE JANGLES (4 minutes x 40 yard runs)

Superior

4

27

28

29

Excellent

3

26

27

28

Good

2

25

26

27

Average

1

24

25

26

RATING

ONE MILE RUN (minutes)

Superior

4

Under 6.30

Under 5.45

Under 5.45

Excellent

3

6.30 - 6.44

 5.45 - 5.59

5.45 – 5.59

Good

2

6.45 – 7.14

6.00 - 6.14

6.00 – 6.14

Average

1

7.15 – 7.30

6.15 – 6.30

6.15 – 6.30

RATING

EXERCISE (90 seconds per exercise)

PUSH-UPS

SIT-UPS

PULL-UPS

Superior

4

55 +

55 +

15 +

Excellent

3

45 - 54

45 - 54

12 - 14

Good

2

35 - 44

35 - 44

9 - 11

Average

1

25 - 34

25 - 34

6 - 8

RATING

EXERCISE (max per exercise)

BENCH PRESS*

BACK SQUAT*

P-CLEAN*

Superior

4

1.50

2.20

1.35

Excellent

3

1.40

2.00

1.25

Good

2

1.30

1.80

1.15

Average

1

1.20

1.60

1.05

 

* Percent Bodyweight

SPEED PROFILE

By Position

1-5

2, 6-10

11-15

RATING

40 Yard / Meter Sprint

Superior

4

4.8 / 5.1

4.6 / 5.0

4.5 / 4.9

Excellent

3

4.9 / 5.2

4.7 / 5.1

4.6 / 5.0

Good

2

5.0 / 5.3

4.8 / 5.2

4.7 / 5.1

Average

1

5.2 / 5.4

5.0 / 5.3

4.9 / 5.2

Training in Dallas on Saturday May 18th

Training in Dallas on Saturday May 18th Location will be just north of the Polo Fields were the USA Rugby Sweet 16 Tournament is being played.

700 E Royal Ln
Irving, TX 75039
Las Colinas Polo Grounds

One you enter the polo grounds turn left over the bridge (the speed bumps are killer!) and turn left again. Park under the bridge if you can. We will be practicing just on the other side of the bridge.

We will begin at 9am sharp. Please wear your grey HP issued shirt. From 9am-10am we will train hard on fitness. Please show up fit! At 10am we will go watch some rugby for a rest and an 11:00am lunch.

At noon we will begin training again (location either the same or another pitch nearby, we will let you know) and go until 3pm.

Once we are done you are welcome to go home or go watch some more rugby It is required that you all show up for training.

Also, if you can't scan your commitment letter to Coach Rock, copy it and bring one to the practice session. You need to keep a copy.

Finally,
Coach Rock appreciates all those choosing to comply and send him the required times. Also, thanks for the commitment letters to date. Please make sure you are reading the commitment letters daily to reinforce your vow.

2013 USA RUGBY MEN'S SENIOR CLUB DIVISION I, II, & III PLAYOFFS SCHEDULE

Special notes about the practice location:

We will be practicing right next to the USA National Championship playoffs. You will see the best teams in the USA competing. There are 3 teams from Texas!

BUT....... Certain rules will be in effect.

Parking is $10 per vehicle. This provides free admission to all games for each person in the vehicle.

No coolers allowed. If you bring a cooler it must stay in your car. The tournament will provide water and ice. There will be food and drink available for purchase.

You may volunteer to assist the with the tournament. If you have a volunteer in your car you get free parking. Volunteer parking is in a different place but is easier to get in and out and no charge for reentry. Go to
http://www.signupgenius.com/go/805054EACA69-usarugby
and sign up for something. As of this writing, there are plenty of open opportunities in Parking. This might be something a sibling or bored parent may want to do during the day.

Hotels, if you would like to spend the night Friday and/or Saturday. This sheet has details on the hotels and how to ask for the special rugby room rate.
www.rugbytexas.net/enclosures/USAChampionsipsHotelList.pdf
There is one addition to this list:
$69/night plus tax (15%):
Hilton Garden Inn Las Colinas
7516 Las Colinas Blvd.
Irving, TX 75063
Call 972 444-8434 and ask for the "USA Rugby room block," to make reservations.

Message from Coach Rock

Now that our teams have been formed I want to reach out to all of you.

Again, congratulations. You all deserve the spot and I am excited to see things come together. To make this experience the best we can it will be very important to work hard and keep your priorities aligned. I realize many of you will be graduating soon. I understand there are many distractions and events that will be pulling you many directions. Time management will be essential if you are to attend to all that is required and fit in your training. Just remember that this is not a Sunday league softball tournament, it's High Performance and you chose to try out, and to participate, You will be held at a higher standard so please prepare yourself accordingly. For the younger players the school year is coming to a close quickly. The same applies to you, prepare yourself! Remember, this team represents not only yourself but your family, your school and the great State of Texas. Do not take this assignment lightly. I can assure you one thing, we will have fun, but it can be even better if we are prepared for battle and perform the best we can.

I have attached the commitment letter for you to read, sign and return to me. You need to keep a copy to review it, daily! The players that have already turned the letter in to me, as instructed, will get a copy back when we meet in Dallas for training.

As Director I couldn't be more pleased with the turnout of players and the desire I saw in your faces this weekend. We have a great group of solid rugby players and with the coaching staff available it will be a great campaign.

Today is the first day of the fitness program that you have in your packet. Please time yourself and text or email me your time after you get done. I also would like a recap weekly from you regarding your fitness training. This is not a request, it's mandatory. Finally, congratulations to the captains of the team, Justin Brown (Varsity) and Gage Aucoin (JV).

Coach Rock

Code of Conduct

HP Fitness

Cross Fit Training

Here are some log sheets to keep track of your cross fit training. See the attachments below.

Cross 10.doc
Cross 11.doc
Cross 13.doc
Cross 16.doc

Rugby Training Videos

Coach Bill Taute has put together several groups of videos which cover a lot of the topics we will be teaching this season. Everything from dynamic stretching, body postion and core strength, scrummaging, rucking and ball presentation, defense and more.

Defense - learn the basic tenants of our defensive strategy
http://www.youtube.com/playlist?list=PL0eSktLUNxGHVnNNwzlZNGymvldeON0gh

Ruck, Tackle and Ball Presentation - Man on Fire and rucking drills that we covered at the last Academy School
http://www.youtube.com/playlist?list=PL0eSktLUNxGFASm7UI1oSaSSCe4DVcuPV

Dynamic Stretching - We do this at the start of every school
http://www.youtube.com/playlist?list=PL0eSktLUNxGH8nRI5zzw3UIBTEmDxyPMR

Scrummaging - everyone should watch these, learn about core strength and proper body positioning and become a better rugby player
http://www.youtube.com/playlist?list=PL0eSktLUNxGFN9y-3v1TxKPTW1jDRT0gx

Off Day Workout

Do this twice a week on days you aren't practicing rugby. Go to this youtube playlist to see a video of how to perform the crossfit skills here and some we will get to in the next few weeks.

http://www.youtube.com/playlist?list=PL0eSktLUNxGFVTa4n9KG8xmpeYUkug56K

North Texas HP in Grand Prairie

North Texas Academy School moved to Grand Prairie. (obviously) 10 AM

Prairie Park 2501 E. Main St. Grand Prairie, TX 75050 http://www.maverickyouthrugby.com/page.cfm/GameField

South Academy canceled for this session only.

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