With the introduction of U of M to the D1 collegiate rugby scene, both coach and player have recognized the importance of physical preparedness entering the season.
Over the summer, the focus of the UMRFC players has been to increase lean muscle mass whilst minimizing fat mass. Strength and Conditioning Coach Stu Roche provided players with a comprehensive off-season program encompassing nutritional advice, sports supplementation use, lifting education and of course program prescription.
Players conducted 3 phases over the summer:
2 weeks pre-conditioning
8 weeks hypertrophy or bulking (6 work weeks, 2 taper weeks)
4 weeks strength development
The average weight lifted during the bulking phase, per player, was 230,000 lbs. A team total of over 9 million lbs. A similarly impressive increase in body mass was achieved, an average increase of 5.6% representing an overall gain of 10+ lbs per player. Notable mentions go out to Gregerson, LaCivita, Bosma, Conzelmann, Bridges and Vecchio for their outstanding efforts during the off season.
Center John Palladino and winger CJ Stock received special awards for their commitment to the Strength and Conditioning program over the off-season. Palladino posted the largest relative gain in body weight increasing from 163lbs in May to 185lbs at the beginning of pre-season training camp, a total of 22lbs. Palladino praised the off-season program saying, “The summer lifting program was challenging in all the right ways as well as at the right times. It was geared to slowly increase strength and stability. Even though the exercises were physically exhausting, it provided proper rest and it only took an hour to complete a workout. It was a complete success.”
Players are now focusing on increasing functional power in the weight room whilst developing speed, agility and quickness on the field.
