Rugby Fitness

 

The Foundry

presents:

“Pre-Season with the Professionals”

 

IN ASSOCIATION WITH:

School of Hard Knocks Rugby            rugby preseason training Andy Titterrell Strength and Conditioning

 

As one of the leading personal training, sports conditioning and rehabilitation facilities in London we have decided to launch a brand new rugby experience enabling everyone to learn from and train with professional rugby players and coaches at an affordable price.

  • Find out how fit, strong and fast you are with top end fitness testing.
  • Discover top training tips to increase your speed, strength and power with technical weightlifting and powerlifting sessions.
  • Learn and try professional conditioning exercises utilising sleds, yolks, farmers walks, chains and equipment you won’t find in ordinary gyms.
  • Meet, learn from, and play with legends of the game.
  • Experience the challenges and hear the stories from The School of Hard Knocks coaches and participants of the Sky Sports television programme.
  • Improve your performance and skill set with the unique training tool Cage Rugby.
  • Learn proven injury prevention and recovery techniques to protect yourself and extend your playing career.
  • Hear the very latest nutritional advice for performance.

Our first Pre-season with the Professionals”  rugby training day will take place on Saturday 18th August at the new sports performance facility Foundry:east; an elite new training gym, 3G astro pitch and with over 150,000m2 of outdoor space in East London. Attendees of any gender and ability will be trained and treated as professional rugby players under the watchful eyes of our experts, who have performed at the highest level of their respective fields.

 

Andy Titterrell Strength Training        Chris Chudleigh rugby      Fiona Pocock Rugby

  • Former British and Irish Lions, England rugby player and Strength Conditioning Coach Andy Titterrell
  • Head Coach of England 7s, Ben Ryan
  • Head coach of Sky Sports School of Hard Knocks Programme Chris Chudleigh
  • England Elite Ladies Player and Physical Preparation Coach Fiona Pocock
  • Former Performance Nutritionist for Newcastle Falcons, current Performance Nutritionist for West Ham FC Academy and writer for FindRugbyNow Chris Curtis Chris Curtis
  • British Powerlifting Champion Evelyn Stevenson
  • Other well known coaches and players from elite rugby, sport and physical preparation tbc.

COSTS:

*A charitable donation from all tickets will go to The School of Hard Knocks Charity.

*Early bird expires 20th July

  • Standard ticket – £95 per ticket (inc VAT) Early bird standard – £85 per ticket (inc VAT)
  • Team bookings of 4 or more  – £85 per ticket (inc VAT) Early bird group booking of 4 or more – £75 per ticket (inc VAT)

For more information about the event  on 18 August 2012 and to book one of the limited places please go to http://rugbyfit.eventbrite.co.uk or contact Dave Thomas at dave@foundryfit.com

 

a brand new fitness experience enabling everyday people to train alongside professional athletes and top industry experts

USN and The Pure Package Sponsor The Foundry’s Heavy Weekend

Bootcamp

The Foundry is delighted to announce that USN, one of the leading global supplements companies, is the official supplements sponsor of our Heavy Weekend in Oxfordshire on Saturday 13 & Sunday 14 August 2011.  They will be supporting the concept of offering elite sports conditioning to the general population by providing free protein shakes and bars for all participants.

Also, The Pure Package, the London based gourmet diet food delivery company, as used by celebrities and athletes such as Hugh Jackman, Zinzan Brooke, Denise Van Outen. Lily Cole and Linford Christie, are our official “Pit Stop” Sponsor.  They have kindly offered to provide free healthy snacks for all our attendees.

We have sponsorship spots still available for a lunch sponsor and transport sponsor for this weekend so please contact us at dave@foundryfit.com if you would like to get involved or know more.

Finally, we will be announcing our exciting national media partners shortly so watch this space!!

To find out more about The Foundry’s Heavy Weekend, please see our recent blog post, contact Dave at dave@foundryfit.com or book online at http://foundryheavyweekend.eventbrite.com

Unique New Bootcamp Concept Puts The Public Alongside The Professionals

The Foundry, one of the leading personal training, sports conditioning and rehabilitation facilities in London is launching a brand new fitness experience enabling everyday people to train alongside professional athletes and top industry experts, including international rugby and football players, weightlifters, powerlifters and track and field stars.

Our first Heavy Weekend fitness bootcamp will take place in a secret Oxfordshire location on Saturday 13th – Sunday 14th August 2011.

Strongman Bootcamp

Stronger, Leaner, Faster

Attendees will be trained and treated as professional athletes for the weekend at a secret location in Oxfordshire under the watchful eyes of our conditioning experts, who have performed at the highest level of their respective fields:

  • Former British and Irish Lions and England rugby player Andy Titterrell for Strength and Sports Conditioning

Andy Titterrell Strength Training

 

 

 

 

 

  • UK Power lifting and England Weightlifting Champion Evelyn Stevenson for Olympic and Weightlifting

 

 

 

 

 

 

 

 

 

  • Miss Fitness England Sian Toal for Fitness and Body Composition

Sian Toal

 

 

 

 

 

 

 

With a move away from military style bootcamps and by filtering down the latest training concepts from professional conditioning, attendees will be introduced to:

  • Technical Olympic lifting and Power lifting sessions
  • Strength conditioning exercises including sled dragging, tyre flipping and farmers walks
  • Nutritional advice for performance and body conditioning

Event sponsors to be announced shortly.

Dave Thomas, Personal Trainer and Director of Performance at The Foundry says:

“We are incredibly excited to be hosting such a high performance weekend at an outstanding facility. This is no ordinary bootcamp. This is the first two day strength and conditioning course for the general population that focuses on treating participants as athletes, providing them with expert tuition from the professionals at the top of their respective fields, and pushing their capabilities and boundaries. Whether you want to be stronger, faster, leaner, fitter or quicker, we can inspire this within you.”

Cost for the weekends as follows:

  • £167 excluding B&B accommodation
  • £197 including shared B&B accommodation
  • £239 including individual B&B accommodation
A non refundable £50.00 deposit is required to secure your spot, with the balance to be paid 4 weeks before the event.
For more information about The Foundry’s Heavy Weekend on 13 and 14 August 2011 or to book one of the limited places, please contact Dave Thomas at dave@foundryfit.com or go to http//foundryheavyweekend.eventbrite.com.
 

a brand new fitness experience enabling everyday people to train alongside professional athletes and top industry experts

“Expelliarmus School Sports Fundus”

***In the latest in the WikiLeaks saga, it appears our drafted blog post discussing Michael Gove’s School Sports Funding Policy must have been…maybe…possibly…perhaps not…leaked to Jeremy Hunt, Secretary of State for Culture, Olympics, Media and Sport as it appears the Tories are already considering a U-Turn on the issue*** http://news.bbc.co.uk/1/hi/uk_politics/9247522.stm

Should kids do Latin or Sport in School?

Dave Thomas rugby

Without school's rugby where would our own Dave Thomas be now (and would his nose still be straight)?

It would be safe to say that many of us working in the fitness industry have our roots in sports from as far back as our school days (and for some that is further than for others). This is particularly true at The Foundry, Personal Training London, where just about all our trainers and therapists played competitive sport, including rugby, skiing, football and Commonwealth Gymnastics.  Whether injury, poor fortune, or just pure lack of ability stood between us and superstar status remains a hot topic of debate. However, the one thing we do all agree on is the importance of sports in schools and the effect it can have on developing an active lifestyle in our ever-expanded younger population.

You will understand then our disappointment when recently the Schools Secretary Michael Gove announced the withdrawing of a previously ring-fenced government budget for School Sports Partnerships, an initiative started to give kids access to sport in schools without trained staff to deliver it.

Laura Hogg The Foundry

Some of us (Laura) competed at a slightly higher level than others

It seems time and time again these government plans over the decades seem to fizzle out without making any real impact. Instead the government plans to replace SSP’s with a national ‘olympics’ in schools – a return to the sports days of old perhaps? Egg and spoon anyone? This competition will in theory see the best kids from each school progressing to a national level by competing in leagues against local schools. It has been allocated a paltry £10m of Lottery money to fund it, which is meagre compensation for the £162m that is being taken from the budget of SSP’s that gives kids the opportunity to join in sports consistently, irrespective of ability.

No mention at first, but was it already on the cards?

Interestingly this decision seems to have been on the cards back when they announced the national competition in June. Jeremy Hunt’s speech on the initiative makes no mention of SSP’s at all, even though Denise Lewis said “This is a fantastic opportunity to build on the excellent work that is being driven by School Sport Partnerships across the country to develop and encourage competitive sporting opportunities for young people. Competitive sport, when delivered well, can benefit young people in so many ways – from developing social skills and breaking down cultural barriers to providing a platform for self-expression and a sense of achievement. As a naturally competitive person, I’m delighted that more opportunities are being created for young people to compete in sport at school.”

Gove assures us that this decision replaces an ineffective scheme that hasn’t been able to increase the amount of kids taking part in competitive sport. He also suggests that it might stimulate a revival in some team sports. Unsurprisingly his comments have seen stern and vitriolic rebuttal from advocates of the scheme who credit it with making significant improvements in getting more kids into sport at school over recent years. The ramifications is that school spending on sports will now be determined by headteachers and that they will now have to balance the books while still providing opportunities for kids to get into sport at school. While this will possibly create some opportunity in the private sector for firms to compete on the provision of sports coaching, it is going to put a real squeeze on those schools already struggling to make their budgets stretch and it is hard to see how this is going to help get our kids more active.

Sport or Health first?

Aside from the sporting implications, there is an even more worrying threat to our children’s health. We are a nation second only to the USA in our consumption of breakfast cereals, obesity is spiraling, and the prevalence of diabetes is expected to double with the next generation. If we don’t start getting to grips with this at grass roots level then it is only going to get worse. For many kids, whose lives out of school exist of computer gaming, facebook, and other sedentary activities, school provides the ideal opportunity to help them discover exercise and enjoyment through sport and we believe that the government should be doing far more to encourage this.

Tyrone London Strength Coach

As far as we know Latin hasn't helped trainer Tyrone London in his quest to be the first Bond...Black Bond

Instead though, Bonkers Boris Johnson and a host of other luminaries such as Ian Hislop and Joanna Lumley are pushing to see Latin worked back into the schools curriculum. This seems ad absurdum to me. Latin is a dated language with little practical application and grammatical concepts that are only used now by the most pedantic of grammarians. I can hear the teacher now  ”Quentin, split infinitives are not allowed. To go quickly see the headmaster you must!”.  An Oxford think tank also recently lent their weight to this suggesting learning latin is practically essential for the fabric of our very society. Boris goes even further citing the kind of examples only he could create for its use in the Telegraph (such as being held on a remote island by a group of latin speaking cannibals and having to convince them you are a deity in order to survive).

Which would you rather your kids did? Played sport or learnt Latin?

All this may well be true, although as far as I can tell the only real practical application children have for latin is to decipher Harry Potter chants. I agree with the esteemed Professors that the history of Britain is important and should be taught more in schools, and latin could well form part of that. However, to try and crowbar that into the curriculum at the same time as we see sports and exercise in danger of disappearing completely would be laughable were it not so tragic.  Sport teaches concepts that an old language still can’t. It builds confidence and self-esteem, it improves health, teaches values of teamwork, practice, and achievement, and offers the less academically gifted the chance to experience success in an environment where they may sometimes struggle.

Graeme Marsh The Foundry

I may not have made the Winter Olympics but Sport enabled me to travel the world

Olympic Legacy, or future health of the nation, in jeopardy.

Personally speaking, I am less concerned about olympic legacies or future sporting successes.  This seems more like the national ego worrying that we may see our sporting power go the same way as our political power on the global stage than a real concern for the health of the nation. So few kids achieve the kind of success in sport that will allow them to make it a profession, and while that ambition should not be discouraged, our real concern is on the millions of kids now obese, inactive, addicted to sugar and junk food, and getting ill. This is the more sinister issue that is in danger of being missed and I find it disturbing that while our health secretary finds it necessary to consult with the likes of Macdonalds and Pepsico on ‘food responsibility’ we are continuing to reduce the ability for kids to discover the fun and rewards of sport for themselves.

As George Benson sang “I believe the children are the future, teach them well and let them lead the way”. Let’s hope that common sense wins out here and that we see SSP’s preserved.

Boris http://www.telegraph.co.uk/comment/columnists/borisjohnson/7445850/This-lunacy-about-Latin-makes-me-want-to-weep-with-rage.html
Speech http://www.tabletennistalk.co.uk/forum/showthread.php?3148-Government-Plan-a-New-Initiative-Reviving-Sport-In-Schools
Latin think tank http://politeia.co.uk/sites/default/files/files/Latin%20for%20Language%20Learners(1).pdf
Gove http://www.bbc.co.uk/news/uk-politics-11805413
Gove http://news.sky.com/skynews/Home/Politics/School-Sports-Schools-Secretary-Michael-Gove-Defends-Cut-In-Funding-For-Sports-Programme/Article/201011315820894
Lansley http://www.guardian.co.uk/politics/2010/nov/12/mcdonalds-pepsico-help-health-policy

Dave’s “all star” rugby debut

Dave Thomas

ouch

Foundry Co-owner and strength coach Dave “I would have made it as an international rugby player if it hadn’t been for my niggly ……insert body part here…..” Thomas, under illusions of grandiour, naivety and a unsatiable desire for a second shot at the big time, will be playing in a team of ex-internationals for the Wooden Spoon XV in a game against the Croydon School Of Hard Knocks XV as coached by the rugby performance boys.

The game will be televised on Sky Sports for the latest series of School of Hard Knocks and all are very welcome to attend.  Come and meet some of the greats of the game, see how rugby and sport can help build confidence and get lives back on track, learn a little bit more about conditioning for rugby…and grab a beer.

Further details below. Contact helen@foundryfit.com to join the Foundry crew at this fantastic event.

rugby sports conditioning liverpool street london foundry

Neil McMillan signs for Sale

Foundry personal trainer Neil McMillan signs for Sale

Everyone here at The Foundry, London, would like to wish Neil McMillan a massive congratulations on signing for Sale Sharks.

This is the latest success in a long career which has seen Neil play for Leicester, Ulster and Harlequins and represented Ireland at schools, sevens and ‘A’ international levels.

He has been an inspiration and very valued member of The Foundry team whilst personal training and group training here in the city of London and feedback on sessions has been universally positive.

Neil McMillan

Neil McMillan signs for Sale

Neil will be keeping his hand in the strength conditioning world and with his coaching with our friends at www.rugbyperformance.co.uk whilst in the North West.

The Foundry training and therapy team have thoroughly enjoyed working with him too and Neil has openly expressed how beneficial it has been working with the likes of Tommo Littlewood (we’ll be posting a video of Tommo treating Neil with NeuroMuscular Therapy soon)

We will continue to make use of Neil’s time when he is down in London and look forward to working with him more permanently in the future but for now we wish Neil all the best and look forward to seeing him become a regular starter up at Sale.  Below is just one of the many positive testimonials Neil received whilst working at The Foundry.

“I think Neil is a great addition to the Foundry team.  I actually enjoy his classes (and you know that is a BIG deal for me to say that!).  I find him really friendly, helpful and encouraging.   He offers a lot of variety in terms of types of exercise each week so the time goes quickly (another bonus for me!) and I always feel like I get a good workout.  Not many guys could handle a group of girls week on week, particularly loud mouth ones like me, and I think he does a great job. “

http://news.bbc.co.uk/sport1/hi/rugby_union/my_club/sale/9040178.stm

Pre Season Training Transformations

With pre-season upon us I wanted to share a few success stories about the excellent results we’ve had with amateur rugby clients and what you can learn from them to improve your own game.

Meet Ed

Ed approached me for a progressive 16 week pre season rugby programme a couple of years ago. We had two personal training sessions a week and focussed on sprint sessions and strength work in the gym. We phased this into two periods, Initially we focussed on hypertrophy and body composition and then for the last six weeks we worked on relative strength and power.

Ed before training

Ed before Training

Ed four weeks into training

Ed four weeks into training


Ed after 16 weeks of training

Ed after 16 weeks of training


Results

Ed was a driven client and it was easy to establish clear SMART goals with him. As a man with a pig farm in the family we didn’t need to worry too much about him hitting his protein and fat goals (he once ate 8 sausages after a training session). Therefore our greatest achievement was to encourage Ed to eat smaller meals more often and to have breakfast – although he still refuses to call it this in principle, preferring the term ‘morning lunch’ instead.

Before After
Weight 104kg 98kg
Body Fat 29% 21%
Press Up 19 per minute 44 per minute
10m Sprint 2.5 sec 1.8 sec
50m Sprint 8.2 sec 7.3 sec
100 Sprint 14.5 sec 13.5 sec
Standing Jump 160 cm 220 cm


Ed’s cardiovascular fitness and his strength improved beyond all recognition. His wife assures me that he can also now get out of bed without making old man groaning noises. It was a delight to work with Ed and I hope his case demonstrates the many genuine benefits to personal training for sport or healthy living. I’m afraid I was however unable to influence Ed’s fashion sense.

This is what Ed had to say:

I approached Dave Thomas for a summer of personal training primarily because of his rugby knowledge as I wanted to be in the best shape possible for the start of the new season. I wanted a PT who understood the game, and was experienced in the kind of training methods needed for my playing position. Dave did not disappoint. After a series of assessments, I embarked on a programme that targeted a number of related areas – strength, speed, power, flexibility, stamina, etc. The training was never dull, comprising gym work, track sprints, and plenty of circuits in Greenwich Park. The results have been fantastic, and fully justified the personal and financial commitment needed for a 16-week programme.

While the improvements are gradual, a look at the performance matrix and ‘before and after’ photos really highlight what can be achieved over an extended period of time. The other important aspect is education. Dave not only trains you, but also teaches you the theory and best practice behind his methods. I now have the required knowledge to train effectively by myself, and maintain the fitness levels I have achieved. Engaging a personal trainer is something I should have done a long time ago. I am already looking forward to working with Dave next summer to take me up to the next level.

Meet John.

John approached me for a progressive 12 week pre season rugby programme this year after only playing rugby for one season. His programme comprised of one personal training session a week, a programme of Biosignature modulation, regular technical sessions with Neil McMillan and also a fortnightly soft tissue session with Jake Thackray. John also followed a specific training programme written for him outside of the gym twice times a week. We followed a programme of German body composition training and then a strength training programme similar to Jim Wendler’s 5,3,1 protocol. Form was key with John as although he could shift decent weights around initially, with good form his lifts dropped substantially.

John four weeks into training

John four weeks into training

John now

John now


Results

Before After
Weight 104kg 97.6kg
Body Fat 29% 24.6%
Waist 104 cm 96 cm
Bench 70kg 1RM 80kg 1RM
Deadlifts 80kg 1RM 100kg 1RM
Squats 80kg 1RM 100kg 1RM
Vertical Jump 38inches 44inches


You can see some of John’s training here:


This is what John had to say:

Jake Thackray Testimonial

“Jake’s professionalism is second to none. Within 20 minutes he managed to isolate the injury and begin treatment. After one session I couldn’t believe how much better I felt. At the end of the session we talked through the injury and what we would have to work on in the coming sessions as well as going through thoroughly with me my understanding of the injury as well as the exercises and stretches I would need to do to get back to 100%. Without Jake I really don’t believe I would have been able to play Rugby at the standard I do.”

Neil McMillan Testimonial

“Great session, enjoyed it massively; I’d advise it to anyone. In 10 minutes I improved more than in the last 2 years.”

Dave Thomas Testimonial

“Just want to say again, thanks for everything mate it’s been a pleasure to train with you.”

Results