Preseason Training Day 3-7

So here is the rest of the week for you to plan. 

August 13 Saturday

It's now time to get into training

 

WARMUP

• 5 Minute Jog
• 10 Minutes Stretching.. try to go through our warm up routine.. dynamic stretching
• 10 x 15m Sprints with SLOW Walk Back Recovery

POWER CIRCUIT

 3 sets of each in a circuit. Rest in between each exercise for 15 sec and 30sec between sets

• 20 Clap Pushups (push up hard enough to clap your hands together, do this until you cannot do any more)
• 25 crunches
• 15 Squat Jumps (Jump as high as you can this is all about power)

RECOVER FOR 2 MINUTES

 

1 MILE INTERVAL RUN

 

• Jog @ 50-60% max rate for approx 300meters ( 3 lengths of the pirct)
• Sprint 100% for 100 meters
• Repeat 3 more times for a total of 1600 Meters

RECOVER  FOR 3-4 MINUTES this oficially sucks but don't quit now...you will let yourself and teammates down

POWER CIRCUIT

 3 sets of each in a circuit. Rest in between each exercise for 15 sec and 30sec between sets

• 20 Clap Pushups (push up hard enough to clap your hands together)
• 25 crunches
• 15 Squat Jumps (Jump as high as you can this is all about power)

Slow jog to cool down, stretch a bit and relax you made it through day 3. only 27 more to go till rugby season.

 

August 14th Sunday

Jog, Bike or Swim for 40 minutes today

 

August 15th Monday

WARMUP

• 5 Minute Jog
• 10 Minutes Stretching.. try to go through our warm up routine.. dynamic stretching
• 10 x 15m Sprints with SLOW Walk Back Recovery

POWER CIRCUIT

3 sets of each in a circuit. Rest in between each exercise for 15 sec and 30sec between sets

• 20 Clap Pushups (push up hard enough to clap your hands together)
• 25 crunches
• 15 Squat Jumps (Jump as high as you can this is all about power)

RECOVER FOR 2 MINUTES

 

1 MILE INTERVAL RUN

 

• Jog @ 50-60% max rate for approx 300meters ( 3 lengths of the pitch)
• Sprint 100% for 100 meters
• Repeat 3 more times for a total of 1600 Meters

RECOVER  FOR 3-4 MINUTES this should be easier today

 

POWER CIRCUIT

 3 sets of each in a circuit. Rest in between each exercise for 15 sec and 30sec between sets

• 20 Clap Pushups (push up hard enough to clap your hands together)
• 25 crunches
• 15 Squat Jumps (Jump as high as you can this is all about power)

Slow jog to cool down, stretch a bit and relax you made it through day 5. only 25 more to go till rugby season.

 

August 16th Tuesday

Jog, Bike or Swim for 40 minutes today

 

August 17th Wednesday

Lets see how you've done this week. Practice tomorrow so go hard today.

WARMUP

• 5 Minute Jog
• 10 Minutes Stretching.. try to go through our warm up routine.. dynamic stretching
• 10 x 15m Sprints with SLOW Walk Back Recovery

POWER CIRCUIT

3 sets of each in a circuit. Rest in between each exercise for 15 sec and 30sec between sets

• 25 Clap Pushups (push up hard enough to clap your hands together)
• 30 crunches
• 20 Squat Jumps (Jump as high as you can this is all about power)

RECOVER FOR 2 MINUTES

 

1 MILE INTERVAL RUN

 

• Jog @ 50-60% max rate for approx 300meters ( 3 lengths of the pitch)
• Sprint 100% for 100 meters
• Repeat 3 more times for a total of 1600 Meters

RECOVER  FOR 3-4 MINUTES this should be easier today

 

POWER CIRCUIT

 3 sets of each in a circuit. Rest in between each exercise for 15 sec and 30sec between sets

• 20 Clap Pushups (push up hard enough to clap your hands together)
• 25 crunches
• 15 Squat Jumps (Jump as high as you can this is all about power)

Slow jog to cool down, stretch a bit and get ready for practice tomorrow..

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Fitness Day 2

August 12th
Easy recovery day today. Swim, bike or jog for 30 minutes today.

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Preseason Fitness Plan Day 1

This entire routine from day one is a compilation of rugby fitness programmes from around the world. Every exercise relates to the game of rugby..There will be ALOT of input, don't do this, you should do that etc... it's too late for that, do the routine and then add whatever you like to it afterwards. The time for discussion is long past. Make sure you eat better and STAY HYDRATED. Talk to your doc if you have questions about your ability to do this stuff.

 

Set aside an hour each day this next week. Get an ipod (walkman for you moose) and some tunes to keep you in the game. This is the hardest week of training and it will soon be over. No one, regarless of your fitness is exempt from this. This is RUGBY specific, 15 as 1 "Together"

 

Next week the intensity picks up and we begin 80minute workouts.

 

8/11 Thursday

Today is the first day of the season.. Give 100% all out today.. rest in between each set and exercise

• 5 Minute Jog
• 10 Minutes Stretching.. try to go through our warm up routine.. dynamic stretching
• 10 x 15m Sprints with SLOW Walk Back Recovery

Power Circuit  3 sets of each in a circuit. Rest in between each exercise for 15 sec and 30sec between sets

• 20 Clap Pushups (push up hard enough to clap your hands together, do this until you cannot do any more)
• 25 crunches
• 15 Squat Jumps (Jump as high as you can this is all about power)

Slow jog to cool down. Relax.. stretch a bit you've only been exercising for 1/2 hour and you are already in pain. A match is 80 minutes long..we will get there.

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Did anyone miss play

Did anyone miss playing at NERFU this past weekend??

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