Coaching and Training

Coach Tony Dell'Acqua BIO

Tony Dell'Acqua started his rugby here with the Blues in 1986 and brings his 20 years of playing and 4 years of coaching to the Blues for the 2010 season. Recruited by Tim Brick out of high school along with 8 other friends, rugby is still my #1 activity. The sport captured my heart from the first touch of ball in a match. The passion is still inside me and the commitment and passion is what keep me focused on our goals. My previous coaches Ken Bousfield (70's All-Black Wing), Greame Leask (Grand Rapids) and Marty Wiggins (Bros. RFC/Chicago Lions/ USA) taught me the importance of training on my own and how to make better decisions on the field through fitness, nutrition and commitment. Playing for 8 clubs at all levels and testing the bounderies of myself. There guidance and passion for the rugby is what I must pass on to my players. Our focus as a team must come together for us to move on to the national level. My Family, God and Rugby is what is important to me the most, as with out any one of them life becomes incomplete and unbalanced.

CLUBS:

Traverse Bay Blues, MI (7's) 86',90', 92-97', 2005 Present (D3)
San Jose Seahawks, CA 87-90'(D1)
Monterey Tourtuguns, CA (7's) 87-90'
Columbus Cruise-a-matics, GA 91'(D2)
Charlotte, NC (7's) 91' (D1)
Michigan, MI 97'(D2)
Grand Rapids, MI 98-99'(D2)
Chicago South Side Irish, IL 99'-2004' (D2)

HONORS

All Army 89, 90 Wing
Northern California, Juniors 1989 Wing
Combined Services, New Zealand, Aussie tour 1990, Wing (selected but did not attend)
Presidents XV, 1991,92 Wing, Flyhalf
Michigan Selects 1992, Wing
Selector South Side Irish -2002

TOURS:

Ireland World Cup - Grand Rapids RFC 99'

Position: Center, Wing

Matches:

Bective Rangers RFC- 34-30 Lost
Wexford Wanderers RFC Score unknown- Won
Limerick University - 22-15 Lost
Guinness Factory - Lost 8-1 pints

Off Season training is most important!

CLUB TRAINING SCHEDULE

Offseason- From the end of previous season to eight weeks before the first Club Practice of the next season.

Monday Weight Training and Plyometrics
Tuesday Interval Training or other activity
Wednesday Weight Training and Plyometrics
Thursday Light and Easy Interval Training
Friday Off
Saturday Any Sports Activity or Fartlekking
Sunday Long Slow Distance

Preseason - Eight weeks before the first Club Practice of the next season to the first Club Practice.

Monday - Weight Training and Plyometrics
Tuesday - Interval Training
Wednesday - Weight Training and Plyometrics
Thursday - Interval Training
Friday - Off
Saturday - Fartlekking
Sunday - Long Slow Distance

Inseason - From the first Club Practice through the end of the season.

Monday - Weight Training and Plyometrics
Tuesday - Club Practice
Wednesday - Interval Training
Thursday - Club Practice
Friday - Off
Saturday - Club Match or Fartlekking
Sunday - Long Slow Distance

NOTES ON TRAINING

1. WEIGHT TRAINING

At a minimum, the following exercises should be performed. The emphasis is on upper body strength since all of the running involved will work the lower body a lot. Still, some strength and flexibility training of the lower body should be included.

1. Military Presses-- From a sitting position pushing weight directly over your head.

2. Deltoid Lifts-- From a sitting position lifting weight outward and to the side.

3. Biceps Curls-- From a sitting position lifting weight by bending your arms.

4. Triceps Extensions-- From a sitting position lifting weight by extending your arms.

5. Pull Downs-- From a sitting position pulling weight downward and behind your neck.

6. Butterflies-- From lying on your back with your arms either fully extended or bent at the elbow lifting weight from your sides without bending your arms (i.e.-not using you biceps to lift the weight).

7. Leg Curls-- Like Biceps Curls except using your legs while lying on your stomach.

8. Leg Extensions-- Like Triceps Extensions except using your legs while sitting.

9. Anything Else that Suits Your Fancy-- Hand and wrist strengthening exercises, neck work for front row players, situps, stomach crunches, or whatever.

Choose a weight with which you can perform at least 8 reps and no more than 12. If you cannot do 8, go on to the next exercise and remember to pick a lower weight next time. If you can lift more than 12, move on and next time pick a higher weight. All lifts are done to a count of TWO TO LIFT, a count of FOUR TO LOWER. The goal is to reach "momentary muscular failure," that is that you cannot lift any more weight without resting. Move immediately to the next exercise. YOU NEED ONLY TO PERFORM ONE SET PER TRAINING PERIOD.

As a general rule, the Offseason is the only time you will see significant strength gains. In the Preseason and Inseason periods there are too many other activities going on and too many nagging little injuries for you to concentrate on strength. Encourage your players to continue weight training in the Offseason and you will see a stronger, fitter team come next season.