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    Weight Training Medium Interval Training Medium Interval Training Weight Training Rugby Specific Skill Circuit

    Uploaded by

    Jess Farrell
    This document outlines a weekly training schedule that includes various sessions focused on weight training, interval training, speed training, and rugby-specific skills. Monday and Wednesday sessions involve weight training with exercises like dumbbell presses and squats. Tuesday and Thursday include interval training on a rower or track. Friday has speed drills and sprints. Saturday incorporates rugby skills like tackling and scrummaging. Recovery sessions include running, swimming, or massage.

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    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd

    Weight Training Medium Interval Training Medium Interval Training Weight Training Rugby Specific Skill Circuit

    Uploaded by

    Jess Farrell
    114 views1 page
    This document outlines a weekly training schedule that includes various sessions focused on weight training, interval training, speed training, and rugby-specific skills. Monday and Wednesday sessions involve weight training with exercises like dumbbell presses and squats. Tuesday and Thursday include interval training on a rower or track. Friday has speed drills and sprints. Saturday incorporates rugby skills like tackling and scrummaging. Recovery sessions include running, swimming, or massage.

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    This document outlines a weekly training schedule that includes various sessions focused on weight training, interval training, speed training, and rugby-specific skills. Monday and Wednesday sessions involve weight training with exercises like dumbbell presses and squats. Tuesday and Thursday include interval training on a rower or track. Friday has speed drills and sprints. Saturday incorporates rugby skills like tackling and scrummaging. Recovery sessions include running, swimming, or massage.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    114 views1 page

    Weight Training Medium Interval Training Medium Interval Training Weight Training Rugby Specific Skill Circuit

    Uploaded by

    Jess Farrell
    This document outlines a weekly training schedule that includes various sessions focused on weight training, interval training, speed training, and rugby-specific skills. Monday and Wednesday sessions involve weight training with exercises like dumbbell presses and squats. Tuesday and Thursday include interval training on a rower or track. Friday has speed drills and sprints. Saturday incorporates rugby skills like tackling and scrummaging. Recovery sessions include running, swimming, or massage.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
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    Training

    Session
    AM

    MONDAY

    TUESDAY

    WEDNESDAY

    Weight Training

    Medium interval training

    Weight Training

    Medium interval training

    Warm up
    Rower 10 min 75% MHR
    Exercise 8-12 reps 3 sets
    - Dumbbell shoulder press
    - Lateral DB Raise
    - Barbell Squats
    - Multi Directional lunges
    - Calf Raises
    Warm Down
    Cycle 10 min 50% MHR
    Stretches
    Chest, triceps, shoulder, back,
    quadriceps, hamstrings, calves.

    Warm Up
    10 minutes jogging

    Warm up
    Rower 10 min 75% MHR
    Exercise 8-12 reps 3 sets
    - Dumbbell bench press
    - Lat Pulldown
    - Bent Over Row
    - Triceps Kickback
    - Swiss Ball Sit Ups
    - Bridging
    Warm Down
    Treadmill 10 min 50% MHR
    Stretches
    Chest, triceps, shoulder, back,
    quadriceps, hamstrings, calves.

    Warm Up
    10 minutes jogging

    Exercise
    Full field shuttles- 200m
    90% MHR
    10 reps 1 set
    Warm Down
    10 mins 50% MHR jogging
    recovery.
    Stretching
    Quadriceps, hamstrings,
    calves, gluteals.

    PM

    THURSDAY

    Speed Training
    Warm up
    5 mins easy jogging
    Speed Drills: High knees 2 x 20m,
    butt kicks 2 x 20m, high skips 2 x
    20m, ladder runs 2 x 20m
    Exercise 3 reps 1 set
    - 40m straight sprints
    -40m change direction sprints
    Warm Down
    5 mins 50% MHR jog
    Stretching

    30 minute run
    5 minutes 50% MHR jog
    20 minute 75% MHR run
    5 minute 50% MHR jog

    Full field shuttles- 200m


    90% MHR
    10 reps 1 set
    Warm Down
    10 mins 50% MHR jogging
    recovery.
    Stretching

    30 minute run
    5 minutes 50% MHR jog
    20 minute 75% MHR run
    5 minute 50% MHR jog

    SATURDAY

    SUNDAY

    Weight Training

    Exercise

    Quadriceps, hamstrings,
    calves, gluteals.

    Speed Training
    Warm up
    5 mins easy jogging
    Speed Drills: High knees 2 x
    20m, butt kicks 2 x 20m, high
    skips 2 x 20m, ladder runs 2 x
    20m
    Exercise 3 reps 1 set
    - 40m straight sprints
    -40m change direction sprints
    Warm Down
    5 mins 50% MHR jog

    FRIDAY

    ACTIVE
    REST
    DAY

    Rugby Specific skill Circuit


    Warm up
    Warm up
    5 min jog 50% MHR, stretching
    Rower 10 min 75% MHR
    Exercise
    Exercise 8-12 reps 3 sets
    Short shuttles runs 5 x goal line
    - Dumbbell bench press
    to 22.
    - Lat Pulldown
    Tackle bag lifts 10 x overhead
    - Triceps Kickback
    lifts.
    - Dumbbell shoulder press
    Tackle bag shuttles - 5 x goal line
    -DB Biceps Curl
    to 22 shuttles.
    -Barbell Squats
    Press Ups x 20
    -Multi directional lunges
    Sit Ups x 20
    -Calf Raises
    Zig Zag cone sprints 40 metres x 5
    - Swiss Ball sit ups
    One on one scrummaging - 30
    Warm Down
    seconds x 5 Shuttle runs 5 x goal
    Treadmill 10 min 50% MHR
    line to halfway shuttles
    Stretches
    Down and ups x 20
    Chest, triceps, shoulder, back, Burpees x 10
    quadriceps, hamstrings,
    Repeat circuit
    calves.
    Warm Down
    5 mins 50% MHR jog, stretching

    Pool
    recovery Speed Training
    Warm up
    5 mins easy jogging
    Speed Drills: High knees 2 x
    20m, butt kicks 2 x 20m, high
    skips 2 x 20m, ladder runs 2 x
    20m
    Exercise 3 reps 1 set
    - 40m straight sprints
    -40m change direction sprints
    Warm Down
    5 mins 50% MHR jog

    0 minute run
    5 minutes 50% MHR jog
    20 minute 75% MHR run
    5 minute 50% MHR jog
    then
    Massage and/or
    psychology sessions

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