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| Follow this training Programme for the next 5 weeks |
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| To follow this programme effectively you will need to refer to WRU booklet "Fitness for Rugby" that can be found www.wru.co.uk |
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| PHASE 1 (5 WEEKS) |
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pm |
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| Jun-06 |
5 |
MON |
off |
saq1 + wts1 |
wk1 |
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6 |
TUE |
flex |
se1 + skills |
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7 |
WED |
off |
wts2+core |
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8 |
THU |
off |
saq2+skills |
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9 |
FRI |
flex |
se2+flex |
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10 |
SAT |
off |
wts 3+core |
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11 |
SUN |
off |
off |
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12 |
MON |
off |
saq1 + wts1 |
wk2 |
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13 |
TUE |
flex |
se1 + skills |
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14 |
WED |
off |
wts2+core |
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15 |
THU |
off |
saq2+skills |
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16 |
FRI |
flex |
se2+flex |
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17 |
SAT |
off |
wts 3+core |
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18 |
SUN |
off |
off |
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19 |
MON |
off |
saq1 + wts1 |
wk3 |
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20 |
TUE |
flex |
se1 + skills |
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21 |
WED |
off |
wts2+core |
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22 |
THU |
off |
saq2+skills |
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23 |
FRI |
flex |
se2+flex |
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24 |
SAT |
off |
wts 3+core |
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25 |
SUN |
off |
off |
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26 |
MON |
off |
saq1 + wts1 |
wk4 |
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27 |
TUE |
flex |
se1 + skills |
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28 |
WED |
off |
wts2+core |
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29 |
THU |
off |
saq2+skills |
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30 |
FRI |
flex |
se2 |
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| Jul-06 |
1 |
SAT |
off |
wts 3+core |
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2 |
SUN |
off |
off |
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3 |
MON |
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wk5 |
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4 |
TUE |
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5 |
WED |
light |
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6 |
THU |
training |
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7 |
FRI |
week |
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8 |
SAT |
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9 |
SUN |
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| key |
saq |
speed, agility and quickness training |
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se |
speed endurance training |
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flex |
flexibility session |
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wts |
weight training |
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core |
core stability training |
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| SPEED SESSIONS |
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| READ SPEED SECTION OF WRU FITNESS BOOKLET - PAGE 43 |
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| SAQ1 |
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| WARM UP |
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| 6X15M FORM DRILLS |
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| 2X80M ACCELERATION RUNS - INCREASE PACE EVERY 10M FROM 10-90% OF MAX PACE |
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(FULL RECOVERY 3-4 mins) |
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| 4X60M ROLLING STARTS (FULL RECOVERY 3-4 MINS) |
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| SAQ2 |
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| WARM UP DRILLS 8X15M WALK BACK RECOVERY |
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| PLIOMETRICS (P39) |
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| 2X5 OF EACH EXERCISE - TUCK JUMP, JUMPS TO BOX, SQUAT JUMPS |
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| WHEEL BARROW WALK (10M), STANDING LONG JUMP. 1-2 MIN REC/SET |
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| 6X10M SPRINT FROM VARIOUS STARTING POSITIONS - FULL RECOVERY BETWEEN (2mins) |
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| 2 REPS OF VARIOUS AGILITY RUNS (P45) AGILITY SQUARE,FIG 8, X CONE RUN, BAG DODGE. |
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| FULL RECOVERY BETWEEN EACH (2-3MINS) |
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| 20min INDIVIDUAL SKILLS - KICKING, CATCHING, PASSING. |
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| SPEED ENDURANCE SESSIONS |
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| READ ENDURANCE SECTION OF WRU FITNESS BOOKLET - PAGE 25 |
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| SPEED ENDURANCE 1 (P27) |
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| 12X20M WARM UP / MOBILITY / FLEXIBILITY DRILLS |
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| 2X8 X 100M INTERVALS (70-80% OF BEST 100M PACE) |
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| 30-40 SEC ACTIVE REC PER REP / 3 MIN REC PER SET |
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| SPEED ENDURANCE 2 |
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| JOG 5 MINS STEADY |
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| FAST EVEN PACED RUN FOR 3 MINS |
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| JOG 3 MINS |
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| EVEN PACED RUN FOR 3 MINS WITH 4-5 FAST 10M BURSTS |
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| JOG 3 MINS |
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| HARD RUNS FOR 1 MIN (EG UPHILL SPRINTS) WITH 1 MIN WALKS BETWEEN X5 |
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| COOL DOW JOG 5 MINS |
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| STRENGTH AND POWER TRAINING |
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| READ STRENGTH AND POWER SECTION OF WRU FITNESS BOOKLET - PAGE 33 |
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| FOLLOW WEIGHT PROGRAMME IN BOOKLET |
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| WEIGHT SESSION 1 |
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| WILL BE DONE ON A MONDAY AFTER SAQ1, AND CONCENTRATE ON TECHNIQUE |
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| WEIGHTS SESSION 2 |
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| CLEAN PULL, ROM DEAD LIFT, UPRIGHT ROW, HAMSTRING CURL. |
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| FOLLOW SETS REPS, INTENSITIES AND REST PERIODS IN BOOKLET FOR 1ST 4 WEEKS. |
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| WEIGHTS SESSION 3 |
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| SQUAT, BENCH PRESS, BENT OVER ROW, STANDING PRESS. |
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| FOLLOW SETS REPS, INTENSITIES AND REST PERIODS IN BOOKLET FOR 1ST 4 WEEKS. |
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| CORE STABILITY |
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| READ CORE STABILITY SECTION OF WRU FITNESS BOOKLET - PAGE 47 |
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| FOLLOW LEVEL 1 CORE STABILITY |
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| FLEXIBILITY |
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| READ FLEXIBILITY SECTION OF WRU FITNESS BOOKLET - PAGE 31 |
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| PERFORM A GENTLE 10 MIN WARM UP BEFORE STRETCHING |
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| PERFORM 2 SEPARATE STATIC STRETCHING SESSIONS PER WEEK |
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| AT LEAST 2 HOURS BEFORE A SESSION |
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| INCLUDE STATIC STRETCHES FOR THE HIPS, HAMSTRINGS, LOWER BACK, SHOULDERS |
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| AND ANKLES. |
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| HOLD EACH STRETCH FOR 30 SEC AND REPEAT X2 |
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