After consultation with the Canterbury Crusaders (NZ) we are posting new fitness and conditioning targets for the 2018 year, for all players. The posted ranges are designed for players aged 17 and above (so if younger consider them future goals). The training and conditioning program to permit players to reach these goals is now loaded into the PROGRAM tab of this site, and can be accessed here. Fitness targets for 2018 are below.
Welcome to the “IN SEASON” fitness training program for the Warriors, this is the baseline training and fitness program for all Warriors players (additional targets and activities may be specified in your individual pages depending on your performance and training activity). This phase is broken into two elements; POWER and FITNESS, and is coordinated with the Warriors weekly training program. A detailed copy of the full weekly program is located here: In Season Detailed Program
Mondays are a POWER day, with a focus on developing Rugby specific “upper body” strength, power and explosiveness.
Tuesdays are a training day, at the end of each training session a cardio/fitness circuit will be completed by players at training. Depending on their weekly volume (taking into account the previous game day) players will either undertake a high or low volume activity.
Mondays are a POWER day, with a focus on developing Rugby specific “lower body” strength, power and explosiveness.
Thursdays are a training day, at the end of each training session a cardio/fitness circuit will be completed by players at training. Depending on their weekly volume (taking into account the previous game day) players will either undertake a high or low volume activity.
Fridays are a POWER day, with a focus on developing Rugby specific “overall body” strength, power and explosiveness. Caution should be exercised by players not to leave training on a Friday until late in the evening or this may undermine their match preparation for Saturday. It is recommended to conduct this exercise on Friday AM if at all possible. If not possible then players are recommended to reduce weights to avoid exhaustion.
Game day… no specific training today; focus on recovery and pre-game preparation by stretching and low intensity plyometric activity
As part of overall recovery undertake a basic cardio/fitness activity (at a lower speed than during the normal week); players may wish to mix this with the conduct of a recovery circuit top maximize their speed of recovery.
Its been a busy couple of weeks for the team as we get towards the back end of the Strength phase of our pre-season training, and following a hard month of work the squad is moving on to more complex and high impact skills in the coming weeks.
Next week sees us move into the Power phase of the program and the mass return of the Football players from their respective squads…. looking forward to seeing them all again!!
Great work by the guys so far, be it in the gym hammering out reps, in the pool fighting for the ball or on the pitch working on your personal skills!!
As we remember the challenge which WARRIORfit 17.1 posed us…. we can quickly see those activities which we are comfortable with, and those which challenge us a bit more… one of the most challenging for everyone was the completion of the 25 strict pull ups.
You might have asked yourself during the course of that workout… how can I improve my pull up performance, how can I knock out that many pull ups? Its not impossible and there are many resources to help you get to your target.
Even the Marines (not known for their lack of willingness to take on a challenge!!) have struggle to help their recruits develop their upper body power and use the pull up as a means to achieve this…. and this is the new way they do it…
Pre Season week 2 draws to a close with the team turning in some good performances both in the gym and on the field. This week saw the completion of the first Warriorzfit event… the Murph (lite) with the top finishers being…
WARRIORZfit Top 5 for Week 2
Conor – 7min 12 sec
Travis – 9min 21 sec
Aaron – 9min 30sec
George – 9min 40sec
Nathaniel – 11min 31 sec
Good work by the rest of the squad with all remaining participants coming in just under the 15 minute time limit. Check out the weeks training below…. see you again next week
Week one of pre-season has passed and we have had both a good turnout, and a lot of hard work put into the sessions… Wednesday night saw a few new faces and some old friends battle it out against the weight room and challenged our heart rates, while Sunday evening allowed us to shake off the rust and get back on the pitch again!
Training continues tonight (Wednesday 27th September)….. see you there
In order to support the personal development of every Warriors player, this week will see the publishing of “Individual Player Development Pages” within the Warriors Team Management App.
These individual pages will provide each player with specific guidance, information and direction to assist them in their development as a rugby player; the information will be specific to the individual as well as their playing position. Each player on the squad as they are formally CIPP’ed will receive a link to their personal page (which is password protected for each player) and which they can access either online, or directly via the Warriorfit link on the App.
A quick screen shot of a player page is shown below….
Each page includes videos, documents and other training aides to assist players as they improve their Technical, Tactical, Physical and Mental skills. Following games and/or practices in the future you will also find specific media (video) of yourself playing, so that you can get a feel for how you are personally playing; also you will find this site provides you with detailed information on your performance metrics (tackles, yards run, carries etc.) so that you can get a feel for your work rate and on field performance.
Make sure you CIPP as soon as possible to gain access to your Personal Development Page
As we kick of the 2018 campaign (and we did so last night with a great turnout for the Wednesday night conditioning sessions…. although some of the singing was a little suspect!!) it is good to look at how other teams and squads operate and judge the quality of our own approaches against them.
One of the most popular books about Rugby at the moment is “Legacy” by James Kerr; and it does a deep dive into the approach, culture and psychology of the All Blacks, looking at how they have achieved such a high success rate, and maintained it over a long duration. A quick summary of the book is shown below in the video; but please find here a pdf. copy of the full document for your enjoyment and reading. See everyone again Sunday for the Skills session.