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.
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..
