USA RUGBY STRENGTH AND CONDITIONING

PRE CANADA ALL-AMERICAN TOUR 2006

Weeks 1 and 3

A full dynamic warm-up must be completed prior to the conditioning.

Monday –AM Hill sprints

Find a hill with a gentle incline, if no hills around use an indoor/outdoor parking lot, about 60m in length.

Sprint up the hill, staying consistent with the number of strides you take to complete the hill each time, and slowly jog backwards downhill.

4 x 8 sprints: with 2mins between sets.

PM – Long Stretch

Tuesday – Speed conditioning approx 40mins

1. Sprint the long side of the rugby pitch  (100m), jog the top edge (70m), sprint the long side (100m), and walk back to start. Repeat 6 times.

2. Walk/jog 5mins for recovery

3. 12 x 50m sprint (8secs)/50m jog (repeat every 45secs)

Starting at the goal line of a rugby pitch, sprint 50m under 8secs, then jog through to the other end. You have what is left of 45secs to recover. Turn around and run back the other way. The goal is to maintain near maximal running speed on each of the sprints even though the recovery is short.

Wednesday – Day 1 lift

Thursday – Conditioning

200m (40secs/20secs recovery) 100m (20secs/40secs recovery) x 10

Run 200m in 40secs and recover for 20secs. Then run the 100m in 20secs and recover for 40secs. Repeat this pattern 10 times – 20mins

Rest for 5mins, and then repeat.

Friday – Day 2 lift

Saturday –

Pool workout.

Swim 8 lengths free style.

Interval session: swim 2 lengths, rest for 30secs; complete 8 reps.

If no pool available – set the bike to the hill program and ride hard for 40mins

Sunday – Day off, long stretch
              USA RUGBY STRENGTH AND CONDITIONING

PRE CANADA WRC QUALIFIER 2006

A full dynamic warm-up must be completed prior to the conditioning.

Weeks 2 and 4

Monday am: Backs ,back row, hookers

Sprint workout –

1. Running form

3 x 10m for all exercises

Toe taps/high knees/butt kickers/fast skipping/2 legged jumping.

2. 6 x 50m stride outs with 50m walk through recovery.

3. Jog 10m straight into 20m sprints; jog backwards recovery 3 x 4, 30secs between sets.

4. 10m sprint, hit floor, get up, sprint off a 45deg angle: 3 x 8 (4ea way) walk back recovery; 1min between sets.

Monday am: Front Five

1. From the get-up position; 8 x 15m sprint, breakdown lateral shuffle 5m, and then sprint 10m, jog backwards for the recovery. (4ea way for the lateral shuffle)

2. Mark out a course 0m, 5m, and 10m;

Sprint 0-5m 8 times, with a jog backwards, and then sprint 8 times from 0-10m jogging backwards. Complete 3 sets with 90secs between sets.

3. 10 squats then 30m sprint = 1 rep, complete 8 reps. Walk back recovery.

4. 2 x (6 x 60m) sprint with jog back recovery, 90secs rest between sets

5. 5mins cool down jog.

Monday pm:

Day 1 lift – see attached file – go heavy

Tuesday am: Backs ,back row, hookers

1. From the get-up position; 2 x (8 x 20m) sprint; 10m forward, and then sprint off 10m at a 45deg angle. 4ea way. Backwards jog recovery. Rest for 90secs between sets.

2. 8 x 40m sprints jog backward recovery.

3. Shuttle run

0-5, 0-10, 0-15, 0-30m; Rest for 30secs, complete 3 x 8 reps with 90secs between sets.

4. Lateral shuffle 5m and back, and then sprint 10m = 1 rep, complete 10; with a walk back recovery.

5. 2 x (4 x 20m) weaving run. Walk back recovery. 90secs rest between sets.

5mins jog cool down.

Tuesday am: Front Five

1. From the get-up position; 2 x (8 x 20m) sprint, with jog back recovery, 90secs rest between sets.

2.10 squats then 40m sprint = 1 rep, complete 10 reps. Walk back recovery.

3. Mark out a course 0, 10, 15, 25, 30, 40, and 50m.

Sprint 0-10m, jog 10-15m, sprint 15-25m, jog 25-30m, sprint 30-40m, jog 40-50m. Walk back recovery. Complete 8 reps.

4. Mark out a course 0m, 5m, 10m and 15m;

Sprint 0-5m 8 times, with a jog backwards, and then sprint 8 times from 0-10m with a jog backwards, and then sprint 0-15m with a jog backwards. Complete 2 sets with 90secs between sets.

5. 5mins cool down jog.

Tuesday pm:

Long Stretch

Wednesday

Circuit training session: do as many reps as you can with good form in 30secs, then rest for 30secs. Complete 4 sets, with 1min rest between sets.

Do every exercise in order

Thursday am:

1. 150 sprints – 25m and back, 50m and back = 1rep. 20secs recovery 4 x 8, with 2mins between sets.

2. Stride outs – 8 x 50m, with 50m walk through recovery.

3. 25m weaving sprint, backwards jog recovery = 1 rep, 4 x 8, with 2mins between sets.

4. 5min jog and then long stretch – Hamstrings, quads, hip flexors, low back, hips.

Thursday pm:

Day 2 lift

Friday

35mins bike ride:

5mins warm-up easy

8 x 20secs sprint, 20secs recovery

2mins 40secs easy                                                                    

8 x 30secs sprint, 30secs recovery

3mins easy

5 x 1min sprint, 1min recovery

4mins warm-down

Long Stretch

Saturday – Day 3 lift

Sunday – Day off