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RugbyDump
Tuesday Nov 17, 2015

Rugbydump Training: Keeping Your Bucket Full

Whether we like it or not, life sometimes gets in the way!  We all have a number of factors/influences, both positive and negative that will influence our performance levels week to week. In this article we explore ‘Keeping your bucket full’.

FULL TO THE BRIM

Imagine your life as a bucket with a tap at the bottom. There will be a number of factors that contribute to increased performance levels (water going into your bucket), and a number of factors that will detract from it (water going out from the tap at the bottom).

The objective is to ensure the positives far outweigh the things that detract or add fatigue.

ADD TO YOUR BUCKET THINGS THAT TAKE AWAY
Sleep Training
Nutrition/Hydration Work/School
Recovery Family/peer pressure
Mindset Stress

This image from jamesclear.com explains it nicely:

TOP TEN

Here is a list of things you could and should be doing to keep your bucket topped up.

1.  AVOID PROCESSED FOODS
This is basic nutrition but try to limit your exposure to added sugar, trans and saturated fats.

2.  EAT THE RAINBOW
Your plate should be a variety of colours (fruit & veg)

3.  LEAN PROTEIN
You should be consuming some form of lean protein at every meal

4.  HEALTHY FATS
Don’t shun fat, just make sure it is healthy.  Olive oil, flaxseed, fish, avocados, nuts and seeds are all great sources of healthy fats.

5.  WHOLE GRAIN CARBS
Whole grain carbohydrates tend to be richer in fibre and nutrients that fuel the body.

6.  EAT BREAKFAST EVERY DAY
I can’t believe people still skip this meal.  Listen to your Mum, it really is the most important meal. It breaks the fast your body has just been on (sleep) and kick starts your metabolism. Make sure you are drinking 250 – 500ml of water with it.

7.  FUEL TRAINING
Don’t just think about your post meal, focus on peri nutrition, what are you eating before, during and after training.  That way you are fuelling your workout, starting the process early and rebuilding.

8.  STAY HYDRATED
If your urine is not clear, start drinking!

9.  RECOVER
Have a recovery drink with a carbohydrate to protein ratio of 2 to 1 within 30 minutes of finishing your training, and aim for a balanced meal within 2 hours.

10.  ZZZZZZZZZZZZZZZZZ
A minimum of 8 hours sleep per night.  Get rid of any electronic devices one hour before you plan to go to bed.

If you found this helpful, we send out training tips regularly so make sure you’re part of Rugbydump Daily. To welcome you, you’ll get our free workout, ‘Get Bigger for Rugby’

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    Meet Coach Kevin

    Kevin Shattock is a professional rugby strength & conditioning coach from Yorkshire, England.

    He began his career as a fitness instructor in the Royal Air Force. After receiving the Queen’s Commendation award, he left military life and the United Kingdom. He spent his next years training mountain climbers in the Himalayas.

    After returning home to the UK, Kevin became a strength & conditioning coach and developed High Intensity Rugby Training to assist talented players achieve elite performance.

    Kevin is one of our Rugbydump Strength Academy trainers and we’re lucky to have him on board.

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