Open Letter to the Team

Coqui

Head Coach Coqui Moreno meets with players and officers to discuss the Harlequins 2013 Fall Season of Division 1 Rugby

Greetings to all,

It gives me great pleasure and pride to be part of the Pittsburgh Harlequins family.  I am very excited and motivated to bring my experience and capacity as a coach to start a new season with the “Quins”.

If you are focused and work hard on each of our training sessions we will be able to enjoy and develop the best rugby in each of you and as a team.  I hope to see as many players as possible, on Tuesday, July 30th at Founders Field at 6:30pm ready and fit to start the new season – so spread the word.

To begin our preseason conditioning workouts I am attaching a simple aerobic work plan for the players which can be done in parallel to our technical training on Tuesdays, Thursdays and Saturdays (Saturdays until the season starts), starting this week and finishing by 05 September.

This training is highly recommended, not mandatory, the purpose of it is to begin the season with the right aerobic base so you can enjoy and make the most of the technical and tactical training with the rest of the team.  It is up to each player to work with the aerobic plan based on their own desire to excel and time availability.

Looking forward to working with all of you in this exciting new season.

Go “Quins”!

Coach Coqui

Max Heart Rate = 100% rate.
To get this simply subtract your age from 220

220 – player’s age = Max Heart Rate per minute

For example a 25 year old player, 220-25=195 at 65% the rate is 127 beats per minute, 75% the rate is 146 beats per minute, 85% the rate is 166 beats per minute and so on.

There are two ways in which you can check your heart rate during exercise.

One is to purchase a heart-rate monitor that you strap around your chest. It will give you feedback on a digital watch that tells you exactly what your heart rate is at a specific time in the exercise session.

The Second way to obtain your heart rate is by feeling either the carotid artery, the temporal artery, or the radial artery. The easiest site is either the carotid or the radial artery.

The carotid artery may be felt by gently placing your index finger on your neck, between the middle of your collar bone and jaw line.

Feeling the radial artery is done by placing your index and middle finger on the underside and thumb-side of your wrist.

When you’re taking your heart rate you measure it in beats per minute (counting the number of beats for 60 seconds). For convenience, many people take their pulse for 6 seconds and multiply that number by 10, or simply add a 0 behind the number just obtained. So, if in 6 seconds you counted 12 beats that would mean your heart rate was 120 beats per minute (bpm). Although counting for 6 seconds is most convenient, keep in mind that the longer the time interval used, the more accurate the results will be. For example, counting your heart rate for 30 seconds and then multiplying that number by 2 will give a slightly more accurate reading than counting your heart rate for 15 seconds and multiplying by 4, or 10 seconds and multiplying by 6.  What ever time interval you use, be consistent.

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