IN SEASON TRAINING PROGRAM

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IN SEASON PROGRAM (19th March – 1st June)

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

MONDAY

Mondays are a POWER day, with a focus on developing Rugby specific “upper body” strength, power and explosiveness.

TUESDAY

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.

WEDNESDAY

Mondays are a POWER day, with a focus on developing Rugby specific “lower body” strength, power and explosiveness.

THURSDAY

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.

FRIDAY

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.

SATURDAY

Game day… no specific training today; focus on recovery and pre-game preparation by stretching and low intensity plyometric activity

SUNDAY

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.

 

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