Peni Ravai

Training targets by Nov/Dec 2018

  • Big improvement in core & trunk strength
  • Develop fitness with tabatas & pool
  • Return to running with club
  • Do mobility & core strength Tabatas in morning
  • Do hip lock & hip strength any time you can (not fitness – slow pace)

Peni’s Fijian Tabatas

1 round = 8 x 20sec work/10sec rest. About 1 minute between rounds.

You can mix core strength and mobility exercises.

ROUND 1
1. SuperMan (face down) 2. Sugimoto  3. BirdDog  4.  Kneeling Rollout      x 2 each

ROUND 2
1. AB Crunch & Punch  2. AB good morning thoracic rotations 3.  Sugimotos  4. Kneeling Rollout

Round 3, Round 4, Round 5

mix up as you like. if you forget the name of exercises, look below for videos.

Peni’s Hip & Trunk Strength

Do 20mins work. Not fitness, take your time and do the exercises well!!!

Choose exercises you can do from the tables below: AB (aquabag) exercises, Hip Lock (level1) & Core Strength (Level1)
Try level 2 when you are good enough.

superman holds with shoulders and elbows at 90 degrees

AB crunch and punch high - knees up

reclining db/plate extension and rotation

bird dog

reaching wall spindles

Aquabag exercises

Lower speed trunk control & strength

Discuss with JP or Marshy which ones you should do and how often.

With the “walking exercises” you can also do them standing in place if indoors.
So you chop down, step back etc

kneeling aquabag rotation

good morning aquabag rotations from wall - arms extended

aquabag gambetta walking figure 8

aquabag gambetta walk and chop - flow style

aquabag good morning thoracic rotations - slow and max ROM

The Foundation of Our System


We believe that good strength and fitness in the core and hips is the foundation of Fijian rugby fitness.

Because if we do not have it, we will not be able to do the training we need without getting injured. And good strength in the hips and core allows us to use the natural movement skills that makes Fijian players unique.

If you progress from Level 1 (white belt) and Level 2 (yellow belt) towards Level 3 (blue belt) you will get better. The system goes to Level 4 (red belt) and Level 5 (black belt), but nobody has achieved those yet.

Hip-Lock & Hip Conditioning Resources

Level 1 – White Belt

Discuss with JP or Marshy which ones you should do and how often. If you cannot do these exercises properly then you are a PINK belt. This is well below our standard.

Wall slide hip lock

Stay vertical

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Standing Plate Push Hip Lock

On plate – use mirror

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Standing Hip Lock - Switching

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

kneeling hip extension

Volume

2-4 sets of 6-8

kneeling dog piss

Volume

2-4 sets of 6-8

basic cat arch see-saw

Volume

2-3 sets
6-8 reps

back leaning hip lock open and close - plate overhead

Volume

2-4 sets of 6-8

single leg bridge

Volume

2-4 sets of 6-8

reaching wall lockout

Volume

2-3 sets
6-8 reps

Hip-Lock & Hip Conditioning Resources

Level 2 – Yellow Belt

Discuss with JP or Marshy which ones you should do and how often.

Wall slide hip lock

From hip hinge

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Wall Slide Hip Lock

Banded resistance

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Lateral Wall Slide Hip Lock

Jerry step

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

Lateral Wall Slide Hip Lock

Jerry Step - better demonstration!!

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Tap to Wall Slide Hip Lock

From 20kg plate

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

reaching wall hurdle spindle with jump between sides

reach high - fast switch

Variations

Coaching points

-Make sure you hold the hip lock for at least a second before switching.

Imaging the leg going around a massive hurdle before holding, then switching.

Volume

2-3 sets
4-6 reps

leaning lockout with single switch - hand position variations

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from flat foot and dont go to toes  if you have calf soreness.
-Make sure you hold at top. And get the free hip higher.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Smith Machine Foot Hover to Hip Lock

from plates or low box - must be safe and stable

Variations

Vary speed of movement.
Vary load.
Vary diplacement from stance leg.

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

back leaning hip lock open and close - plate overhead - fast switching

reach high - fast switch

Variations

Coaching points

-Make sure you hold the hip lock for at least a second before switching.

Volume

2-3 sets
4-6 reps

downward dog to side control - straight arms

Variations

-use pushup handles to get more stretch through the hips

Volume

2-3 sets
4-6 reps

???

from plates or low box - must be safe and stable

Variations

Vary speed of movement.
Vary load.
Vary diplacement from stance leg.

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

???

reach high - fast switch

Variations

Coaching points

-Make sure you hold the hip lock for at least a second before switching.

Volume

2-3 sets
4-6 reps

Hip-Lock & Hip Conditioning Resources

Level 3 – Blue Belt

Talk to Marsh or JP before starting this level.

leaning lockout with multiple switches - hand position variations

Volume

2-3 sets
4-6 reps

???

from plates or low box - must be safe and stable

Variations

Vary speed of movement.
Vary load.
Vary diplacement from stance leg.

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

???

reach high - fast switch

Variations

Coaching points

-Make sure you hold the hip lock for at least a second before switching.

Volume

2-3 sets
4-6 reps

Core Strength & Trunk Integrity

Level 1 – White Belt

Talk to Marsh or JP about how much and how often to do these.

If you cannot do these exercises properly then you are a PINK belt. This is well below our standard.

Hanging Abs

Alternate knee to elbow

Variations

Slight bend in elbows, then use core only, not arms.

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

2-3 sets
4-8 reps

Hanging Abs

Tuck Chin

Coaching points

-This is a combo.
-It works core strength and ab strength at the same time.

Volume

2-3 sets
4-8 reps

Standing Landmine Rotation

From Square Stance (barbell only)

Coaching points

-Same side reps, then change hand position for other side.
-Top hand same as side working.
-Feel smooth transfer of force from foot to bar.

Volume

2-3 sets
4-6 reps

Ab Rollouts

Stay vertical

Variations

Use a hand roller or use a barbell.

Coaching points

Keep the movement out and back slow and controlled.

Volume

2 sets
5-10 reps

Sugimotos

Coaching points

Stay Long. Hand as high as possible and foot as low as possible. Then switch as fast as possible.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

SL Plate Snatch to HL

Variations

Can use single arm hold, or dumbbell.

Coaching points

-Keep it Simple.
-Find a comfortable start spot.
-Get plate to top as fast as possible.
-Hold the hip lock and plate as high as you can for a second or two.

Volume

2-3 sets
4-6 reps

Core Strength & Trunk Integrity

Level 2 – Yellow Belt

All backs should be able to do this.

Discuss with JP or Marshy which ones you should do and how often.

Hanging Abs

Straight Legs – Toes to Hands

Coaching points

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core.

Volume

2 sets
4-8 reps

Dead Fish Rolls

Variations

Work with a partner – ball pass in between each rep.

Coaching points

The elbows and knees MUST NOT touch the ground. So be FAST on the roll.

Volume

2-3 sets
4-8 each way

options band switch rotations

Variations

Vary the amount of tension on the band.

Coaching points

Keep arms locked. Fast rotation comes thru hip and core. Stay on ball of foot.

Volume

2-3 sets
4-6 reps

Core Strength & Trunk Integrity

Level 3 – Blue Belt

Nobody has blue belt yet !!!

Hanging Abs

Diagonal toe to hand

Coaching points

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core. Make a strong 45degree shape with the path of the feet.

Volume

Hanging Abs

Continuous Sprinter

Coaching points

Keep a BIG split between legs and continuously switch.

Volume

2 sets
8-20sec

Hanging Abs

Sprinter Switches

Coaching points

Keep a BIG split between legs and hold before switching.

Volume

2 sets
5-15 reps total

BB Rollouts

From Feet (push and chase)

Coaching points

Keep movement slow and controlled. Push bar out to your limit then chase feet up. Repeat.

Volume

2-3 sets
4-6 pushes