In Season Rugby Workout Schedule

I also suggest using a rolling clock starting your reps every 30 seconds at 0000 0030 0100 0130 and so. A needs analysis needs to be performed prior to starting any training schedule this will ensure that you are training the correct.

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Pin On Rugby

In this rugby training plan the first two mesocycles are in pre season.

In season rugby workout schedule. Weve broken your off-season schedule into three four week training blocks. Run to the 22 3 burpees and run back to the try line. The plan then reverts to four week mesocycles.

Repeat this 3 times 18 burpees and 6 runs. Assuming you take a four-week break after the end of the season your off-season rugby training program should last 16-20 weeks. 10 minutes easy Exercise Reps Sets Rest Between Sets Dumbbell Bench Press 8-12 3 90 seconds Incline Bench Press 8-12 3.

Once the test is done you can crack on with Week 1s programme below. Burpee run Time taken to do 3 burpees. The following brief focused intense workouts take into account that your time is limited.

Training days during this period are influenced by the day of the game an example may be a Saturday game followed by. Continuing through for the duration of your off season plan then when your season commences select a different workout and perform on a Monday and a Thursday throughout the season. Pre-season Week 4.

Rugby Pre-Season Workout Schedule Plyometric These excercises should be done 1 x per week. These are explosive high speed excercises so be sure to give yourself plenty of time between sets to perform at high intensity. Pre-season Week 1.

Pre-season Week 3. Each workout comprises of three parts so make sure you do them all. 10 Week Rugby Pre-Season Programme Phase 2.

D2 Upper Pull Hypertrophy. Monday Option 4 Wednesday Option 5 Friday Option 1. Repeat this four-week program as often as necessary to get you through the season.

Here are your two endurance workouts. Four weeks in Block One - Four weeks in Block Two - Four weeks in Block Three You should complete the Fit for Rugby training programme between 2-3 times per week depending on your rugby season schedule. Each microcycle consists of three repeated sessions one each on Monday Wednesday and Sunday.

Each is only three weeks long as pre season is a total of six weeks. Fast Twitch Weeks 1 - 3 3 x 10 yard butt kicks 3 x 10 yard high knees 2 x 10 jump knees to chest. B2 Main Upper Power.

A2 Lower Jump Exercise 2 weeks strength speed2 weeks speed strength 2 weeks band assisted B1 Main Upper Strength. Speed 1 Aerobic 1 Weights 1 can be performed in any order back to back or morning and evening. If your players are willing to put in the hard yards this plan will help you start the new season as you mean to go on.

For rugby I suggest using 50m intervals as this is comparable to the distance you run in a game and the round number makes the maths easy. Rugby there is a large variation in the fitness requirements according to position. Please download and use the programme tracker to record your personal results.

4 weeks Monday Am Weight Training Programme Warm Up Rower. 500m row Time taken to row 500m. Teams should perform 2-3 sessions per week in season to ensure this maintenance occurs and sets and reps should range from 3-4 sets of 2-6 Reps at 80-95 1RM.

The exact detail of each session would be completed nearer the. C Posterior Chain Lower 2 weeks eccentric focus 2 weeks isometric focus 2 weeks concentric focus D1 Upper Push Hypertrophy. Pre-season Week 2.

100m row Time taken to row 100m. Do the workouts several days apart eg. Workout one should be done in a gym while workout two should be done on a rugby pitch.

The needs of the sportposition will determine the fitness tests performed and the levels required to be reached.