VIEWS: 11 PAGES: 5 POSTED ON: 12/3/2011
Program Rationale Inseason training goals are maximizing power, speed, rugby endurance/ stamina, and positional skill while maintaining strength. Overtraining is a high risk with rugby due to short recovery times, substantial musculoskeletal stresses with practice and games, and the necessity of aerobic endurance requirements of the sport. Therefore attempts to hypertrophy or grow muscle size and strength will hinder the training effect and performance of the rugby athlete. Muscle endurance and hypertrophy are goals of offseason strengthening cylces. Position specific training will occur during positional practice and agility drills. Due to the nature of our style of rugby, all players require similar lower body, upper body strength and power. Individual workouts are unnecessary, but specific positions can benefit from additional strengthening exercise or drills. The specific exercises and cycling of exercise groupings are modified from an elite rugby union in season strength and condition program. Utilizing the training schedule This is the basic construct for the in season strength and conditioning training. It is specifically designed to allow for the fullest volume of training with tapered intensity to allow for healing and match preparation. 2 strength days weekly target the lower body, upper body, and 1 strength day targets supporting muscle health of the shoulders. Strength workouts are detailed below. 3 cycles with changing repetition max (RM) will allow for variety, prevent plateau. 3 conditioning workouts are provided, with instructions for recovery workouts post match day. Each conditioning workout specifies which activities to include corresponding the period of the week approaching our match preparation. Charleston Outlaws RFC Inseason Training Schedule 2011 (February-May) M T W Th F Sa Su Strength 1 Team Strength 2 Team Strength 3 Match Recovery Training Training Session Condition 1 Condition 2 Condition 3 Those able to commit fully will benefit substantially. Those that are unable to commit fully, are well served to remain within the construct and adapt the program to suite their individual time alotment. This season our commitment is to the 3 C's, 100%, and then 10% more. Individual differences exist, but if we each must commit to our fullest in our preparations, our onfield performances will excel. I encourage teammates to work togethor in local training groups as much as possible to improve workout energy and compliance. Important side notes: 1. Injuries require special attention and likely rest. Talk to the trainer, Lance, or myself. See a professional. 2. Form is critical with the power lifts especially. Don't risk injury by powering through poor form or working through growing joint or muscular pain. 3. Please let me know if you need some assistance with clarification of exercise or other technical questions. 4. Most importantly, don't discourage this program because of its incompatibility with your gym or schedule. If you have something that works out well for you already, consider integrating this with your current routine as much as possible. Conditioning Sessions Conditioning 1 Conditioning 2 Conditioning 3 Agility drills Plyometric training Light Jog 15-30 minutes 10-20 minutes 20-40 minutes pregame Calisthenic Circuit Power hops in place 3x10 40-60 minutes on bye weeks Pick 2 position specific drills Squat jumps for distance 3x10 Stretching Bounding 2x10-15 (30 second holds) Rugby Running Power skip 3x10-15 15-30 minutes Interval running Speed training Jingle Jangles 20 minutes Crescendos Recovery Session Missed Team Training Position Specific Considerations Light Repetitive Movement 10 min warm up Positional specific drills, skills fit well 30-60 minutes 20 min agility training into the agility workout with -Light Jog 10 min Burpee challenge conditioning day 1. -Swimming 20 min interval running -Nordic trac or Elyptical trainer (sprints 100%) -Rowing machine 10 min Jingle Jangles Stretching 10 min Stretch 15 minutes (30-60 second holds) -Static Stretching -Yoga Strength Cycle 1 January 31-March 6 * to be done as a circuit if possible, core work to be done after each circuit. Session 1 Session 2 Session 3 Week 1-2 6RM Week 1-2 6RM Weeks 1-2, 8RM Weeks 3-4, 5RM Weeks 3-4, 5RM Weeks 3-6, 6RM Week 5, 4RM Week 5, 4RM 2-3 sets 3 sets 3 sets Clean pull Bench Press Power clean (<6reps) Push press Barbell Bench Row Ballistic push-up Parallel back squat Standing dumbbell shoulder press Resisted hip/knee drive Lunge One-arm dumbell row Incline Dumbell front raise Romanian Deadlift Dumbell bicep curls Resistance tubing shoulder rotations Single-leg calf raise Strength Cycle 2 March 7- April 10 * to be done as a circuit if possible, core work to be done after each circuit. Session 1 Session 2 Session 3 Weeks 1-2, 6RM Weeks 1-2, 8RM Weeks 1-2, 8RM Weeks 3-4, 5RM Weeks3-4, 6RM Weeks 3-5, 6RM Week 5, 4RM Week 5, 5RM 2-3 sets 3 sets 3 sets Power clean Incline dumbbell bench press Split Jerk Resisted hip/knee drive Bent over barbell row Bench Press Push press Standing dumbbell shoulder press Overhead full squat Deadlift One arm dumbbell row Bent over dumbell raises Back extensions with barbell Dips Resistance tubing shoulder rotations Dumbell step up Dumbell upright row Dumbell bicep curl Strength Cycle 3 April 11- May 15 * to be done as a circuit if possible, core work to be done after each circuit. Session 1 Session 2 Session 3 Weeks 1-2, 5RM Weeks 1-2, 6 RM Weeks 1-2, 8 RM Weeks 3-4, 4RM Weeks 3-4, 5 RM Weeks 3-5, 6 RM Week 5, 3 RM Week 5, 4 RM 2-3 sets 3sets 3 sets Clean pull Bench press Push Press Overhead Squat Barbell bench row Ballistic push up Split jerk Standing dumbbell shoulder press Bent over barbell row Parallel back squat One arm dumbell row EZ bar pull overs Split squat Dumbbell bicep curl Dumbbell lateral raise Romanian deadlift Dumbbell upright row Resisted tubing shoulder rotations Single leg calf raise Strength Cycle 4 Strength 1p Strength 2p Extended Playoffs 3-5RM, 2-3 sets 4-6RM, 2-3 sets Clean pull Power clean Overhead squat Ballistic push up Push press Split jerk Bench press Romanian deadlift One arm dumbell row Conditioning Details Rugby running 20-40 minutes Interval Runnning sprint:jog distance ratio initially 1:5 (tight five), 1:3 (backs, loose forwards) to 1:3 and 1:2 respectfully. (1:5= sprint 10m, jog 50 m) *recommended sprinting distances 30-100m. Crescendos Jingle Jangles Agility Drills * more specifics coming for position specific drills. Calisthenic circuit Cone weave Cone Box Drills 10 meter forward burst, - high knees 5 meter backpedal -heel kicks Ladders. -shuffle - karioke -skips -drum majors -reverse striders -forward striders Plyometric Circuit Power hops in place 3x10 Squat jumps for distance 3x10 Bounding 2x10-15 Power skip 3x10-15 Speed work 20-30 minutes * more specifics to follow Ladders Sprint, walk to start, sprint 10,20,30,40,50 meters. 2-4x each. Resisted running Partnered short bursts 10-30 meters. Alternating position. 100 meters. Walk to start. Resume. 10 x 100 meters. Mid to longer range speed 4-6x400 yds with 2 min rest between, 8-10x200 yards 1 minute rest between, or combinations. Uphill running or stairs 1:3 work to rest ratios.
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