Emus Rugby Club EDS. Emus Development Squad 2013/14

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1 Emus Rugby Club EDS Emus Development Squad 2013/14

2 Dear Players, We want to lay down a challenge to you. All of you are courageous players in your own way. No matter what grade, there were games this year when as a coach, it was hard not to be impressed at the courage of players who were beaten on the scoreboard, but who kept battling away and coming back for more. The spectacle was made more amazing because almost none of the players who showed this courage, had actually made any real effort to maximise their talent, or to put themselves in physical shape to win. None of us were truly fit, or truly strong. None of us were at the top of our game. Most weren t doing any weights. Most drank too much and ate the wrong foods. Hardly anyone did any extras. Some of us even smoked. And yet we went close to winning. Imagine what is possible if we simply commit to being fit and strong. So here s the challenge. Find a mate. Turn up to the EDS for 8 weeks. Commit to being thebest player you can be. For our part, we promise to do whatever we need to do to get youin the best shape of your career. All you have to do is say Yes I want to do EDS, then turn up and do the work. We ll do the rest. Andrew Logan Head Coach Paul Ringland Set Piece / Defencecoach Jeremy Wallace Strength and Conditioning Coach

3 What is in the EDS? ABOUT THE EDS The EDS is an 8 week program of power and speed training. It is 3 sessions per week, made up of 2 power sessions and 1 speed session. There is no aerobic fitness component in this block of training. The idea is to build pure explosive power and speed off the mark. Power 1 Speed Power 2 Why do we need an EDS? Clearly the standard of rugby in the Central West competition islifting. A club can no longer be competitive on two nights a week of rugby training. The best sides are all stronger and fitter than their counterparts in the bottom half of the table. Also when we consider that we lost 3 games in first grade by 3 points or less, and that those 3 games would have put us in 4 th or even 3 rd position, we need to find an edge. Our edge is in starting the season faster and stronger. Which players can take part in the EDS? The EDS is open to any player who wants to improve their rugby and who has the appetite to train extremely hard and commit to the whole of the 8 week program. We are not interested in players giving it a go or seeing if they like it. If you commit to the EDS, you MUST see it through and do the whole 8 weeks.

4 What s in it for me? You build a lasting cameraderie with your teammates You build discipline and mental strength You learn about your physical capabilities You maximise your strength and get faster Your improvements are measured you get to see your progress You compete with other players for strength and speed goals Most importantly, you get a head start on other players competing for the same position as you. What do I need to do to get into the EDS? The EDS is open to all players of any grade who want to train hard and improve. The only criteria is that you must be committed and ready to work. There will be a limit of 20 spots open for the EDS, and the first players to nominate and pay will get these 20 spots. The EDS program will cost $50. For this you will get: 24 personally trained sessions in small groups Ongoing measurement and documentation of your progress An Emus EDS training t-shirt which will only be available to EDS players A nutritional plan Specific technique coaching for weight lifting Specific sprint technique training In addition, if you complete a minimum of 20 sessions, your $50 will be deducted from your subs for season 2014.

5 What do I need to commit to? The EDS runs for a total of 24 sessions (3 sessions x 8 weeks). If you decide to do the EDS, you MUST commit to: 1.doing a minimumof 20 of these 24 sessions. 2.finding a training partner to do the EDS with you 3.turning up on time at every session, with a positive attitude and a willingness to train as hard as you can for that session. What do I do next? Find your training partner. Then call or SMS any of the coaches below and say We want to join the EDS. Then turn up to session 1 on Monday, November 25 th at Emus Rugby Club with your partner and get stuck in. Contacts Andrew Logan Paul Ringland Jeremy Wallace There are only two options regarding commitment. You re either IN or you re OUT. There is no such thing as life in-between. NBA Hall of Fame coach Pat Riley.