Current 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:

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.

 


PRE SEASON PHASE 1 (STRENGTH TRAINING) 18th Sep – 29th Oct 2018

Phase 1 of Pre-Season training consists of a six week Strength/Conditioning period designed to build upon the work you have done in the Off season to develop additional mass.  This period focuses on generating maximal strength development and is designed to accommodate the new/novice athlete who is less familiar with the gym, as well as to be useful for the more experienced athlete who has trained previously.  The program is broken into specific weeks…. and you can find these training plans below.

Detailed daily training plans can be found here:

Intermediate Strength Training 1-4 Pre-Season Phase 1 (Strength) Exercises

General Fitness Drills Pre-Season Phase 1 (Conditioning)

Pre-Season (Strength) Phase – Week 1 (18th Sep – 24th Sep)

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You can access a larger version of Week 1 here Preseason Week1

Pre-Season (Strength) Phase – Week 2 (25th Sep – 01st Oct)

week2

You can access a larger version of Week 1 here Preseason Week2

Pre-Season (Strength) Phase – Week 3 (2nd Oct – 8th Oct)

week3

You can access a larger version of Week 1 here Preseason Week3

Pre-Season (Strength) Phase – Week 4 (9th Oct – 15th Oct)

week4

You can access a larger version of Week 1 here Preseason Week4

Pre-Season (Strength) Phase – Week 5 (16th Oct – 22nd Oct)

week5

You can access a larger version of Week 1 here Preseason Week5

Pre-Season (Strength) Phase – Week 6 (22nd Oct – 29th Oct)

week6

You can access a larger version of Week 1 here Preseason Week6

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Off Season Recovery Weeks 1 – 4 (03 July – 30 July 2017) – Recovery Period.

The Recovery Period is designed to allow players the opportunity to re-build after the resting period and to begin to slowly develop the necessary skills, fitness and physical core to allow for heavier training to follow.

Players can swap/exchange activity during the weekly programs for the  period; but should be careful to keep the volume of training (e.g. Number of Strength or Conditioning events) during any given week.  Players should also ensure that if they have injuries, or are returning to strength and conditioning they should adapt the exercises to suit their level of fitness.  Details on the individual exercises in each day can be found in the Strength and Conditioning section.


Week 1.  3rd – 9th July 2017 (Off Season Conditioning Program W1)

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A larger/downloadable version of the weekly program can be found here


Week 2.  10th – 16th July 2017 (Off Season Conditioning Program W2)

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A larger/downloadable version of the weekly program can be found here


Week 3.  17th – 23rd July 2017 (Off Season Conditioning Program W3)

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A larger/downloadable version of the weekly program can be found here


Week 4.  24th – 30th July 2017 (Off Season Conditioning Program W4)

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A larger/downloadable version of the weekly program can be found here

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