U18 PRE & IN-SEASON STRENGTH AND CONDITIONING PROGRAM

Transcription

1 U18 PRE & IN-SEASON STRENGTH AND CONDITIONING PROGRAM 1

2 INTRODUCTION The aim of this programme is to educate and empower each player and/or coach regarding strength training and conditioning. No player can expect to compete at a high level if he is not well conditioned. Parents and coaches often ask if strength training will slow down (stunt) growth. There is no scientific evidence to show that weight training or strength exercises stunt or slow growth rates. In fact there is evidence to show that there are positive effects of weight training and that it is both safe and beneficial if performed properly. In addition strength training helps prevent serious injury. This programme is only suitable for those boys who are over the age of 16. Photos are provided for each exercise to help with technique, but players need to guided through the programme by a suitably qualified person (e.g. Biokineticist). Players should remember to follow all of the prescribed safety guidelines. The SSISA exists to optimise the sporting performance and health of all South Africans through the execution, dissemination and application of Science.

3 Waiver and Release of Liability (Read Carefully before performing any one of the prescribed programmes) I understand that there are risks involved in participating in any exercise program contained within this manual. In consideration for being allowed to utilize the information in this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from my physician and obtaining such clearance. I agree to waive and release any and all claims, suits, or related causes of action against the Discovery High Performance Centre and the Sports Science Institute of South Africa, from any loss, damage, illness or injury that I may suffer or endure when participating in the sports specific programme contained herein.

4 LITERATURE REVIEW Rugby Literature Review Why is strength and conditioning important for rugby? Rugby is a popular team sport enjoyed by many individuals around the world at amateur, semi-professional, and professional levels 1. Rugby is an intermittent, high intensity collision sport with short recovery periods, interspersed over an 80 minute period 3. Due to these high physical demands, players require a significant amount of strength and conditioning. Certain characteristics, become increasingly developed as the level of competition increases, and are all considered to be important for modern era rugby players 1,5,6,7. A high degree of muscular strength and power is required in order to effectively perform the tackling, lifting, pushing, and pulling tasks that occur during a match. Superior speed and agility allows players to rapidly accelerate, decelerate, and change direction in order to effectively position themselves in attack and defence 4. Finally, rugby players are expected to produce repeated muscle contractions over the entire duration of a match without showing signs of fatigue and impaired performance. Players that possess superior muscle endurance are more resistant to fatigue and therefore less likely to experience decrements in performance and technique 3. This is of noteworthy importance, as Gabbet (2008) states that players with a low maximal aerobic capacity are at an increased risk of sustaining tackle-related injuries, due to the fact that fatigue resulted in progressive reductions in tackling technique. The study concludes by suggesting that a high aerobic fitness level may therefore protect against fatigue-related tackling injuries in rugby players. It is therefore plausible to assume those players who are bigger, faster, stronger, and of superior aerobic fitness, tend to have an advantage over smaller and less powerful opponents in the modern era of professional rugby 8. Therefore to perform at a high level and be able to cope with the physicality of the modern game players need to train to become stronger, bigger and faster, while being able to resist the fatigue arising from short duration high intensity activity. It is increasingly difficult for players without these characteristics to successfully compete at the highest levels where the physical demand of the game has increased. Players therefore need to ensure that they spend quality time on strength and conditioning as part of their overall preparation for rugby, with structured resistance training for hypertrophy, strength, power, aerobic and anaerobic conditioning, as well as speed training that occurs in conjunction with the skill-based team sessions 2. Furthermore, these training programmes should address each position specifically.

5 1. Morgan PJ & Callister R. Effects of a preseason intervention on anthropometric characteristics of semiprofessional rugby league players. Journal of strength and conditioning research. (2011): 25(2)/ Smart DJ & Gill ND. Effects of an off-season conditioning program on the physical characteristics of adolescent rugby union players. Journal of strength and conditioning research. (2013): 27(3)/ Gabbet TJ. Influence of fatigue on tackling technique in rugby league players. Journal of strength and conditioning research. (2008): 22(2)/ Gabbet TJ. Performance changes following a field conditioning program in junior and senior rugby league players. Journal of strength and conditioning research. (2006): 20(1), Gabbet TJ, Johns J, Riemann M. Performance changes following training in junior rugby league players. Journal of strength and conditioning research. (2008): 22(3)/ Duthie G, Pyne D, Hooper S. Applied physiology and game analysis of rugby union. Sports Medicine. Springer; 2003;33(13): Posthumus M. Physcial conditioning for rugby - an evidence based review. SARU, editor. Cape Town : SARU; 2009 Mar pp Gabbett TJ. A comparison of physiological and anthropometric characteristics among playing positions in sub-elite rugby league players. Journal of Sports Sciences Dec;24(12):

6 STRENGTH & CONDITIONING FOR U/18 RUGBY PLAYERS THE FOLLOWING GYM EXERCISES ARE HIGH RISK AND SHOULD BE AVOIDED: BEHIND THE HEAD MILITARY PRESS (high risk of shoulder injuries) BEHIND THE HEAD LAT PULL DOWNS (high risk of shoulder injuries) WEIGHTED LUMBER FLEXION (high risk of causing back injuries) WHEN STARTING A NEW EXERCISE OR PROGRAMME: When starting each exercise, to make sure one is sufficiently warm, complete a warm up set of 10 reps with the weight being 50% of the weight you normally do. Progressive overload is essential. If you have never done gym before or if an exercise is new to you, then use your first week as an introduction only completing one set of each exercise in the first week, in your second week (2 sets) and in you third week (3sets). Do this to avoid injury. HOW DO I KNOW HOW HEAVY MY WEIGHTS SHOULD BE? The number of repetitions determines how heavy the weight should be. If 3 x 12 (three sets of twelve repetitions) are prescribed then you should be able to complete 12 reps on your first set and at least 10 reps on your last set. If you cannot reach at least 8 reps on your last set then the weight being used is too heavy. If you can complete more than 15 reps on your last set then the weight is too light. All movements should be completed with the correct technique in a controlled manner. Players should understand the difference between pain and exercise induced discomfort. Discomfort can and should be pushed through. Never work in, or think you can work through pain. If a specific exercise causes pain then immediately decrease the amount of weight you are using. If this is not successful in reducing pain then give the exercises a skip for one week. If the pain is still present after one week when retrying the exercise, then leave that specific exercise out of your routine and consult with a Biokineticist. How long should my rest period between sets be? 30sec - 1min for all exercises WARM-UP: Always warm up prior to beginning your strength training session. Your warm up should be 5-10 minutes and may consist of the following activities: Skipping, running on the spot, cycling, stepping machine, jogging, joint rotations.

7 GENERAL STATIC AND DYNAMIC STRETCHING TECHNIQUES The importance of stretching Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well documented that there are many potential causes for muscle injuries and these include both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury include previous injury, muscle strength imbalances, muscle fatigue, biomechanical abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility and joint mobility has been associated with an increase in risk of injury. Furthermore, it has been documented that flexibility and mobility training (stretching), using a variety of techniques, can effectively increase musculotendinous unit (MTU) range of motion and joint mobility in human subjects. External factors are factors that could influence leg and arm movements. The trunk needs to support and absorb these forces in order for the muscles and joints to function and perform in the most effective, strongest and safest position. The use of flexibility training (regular stretching) as a means of increasing flexibility is widely advocated, and 1) is an important component in the design of a rehabilitation program following injury or surgery, 2) can possibly alter the risk of injuries or 3) may alter (improve or reduce) sports performance. Warm up The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the physiological benefits achieved 2) it creates an environment for physical preparation and 3) the warm-up assists in the mental preparation of the participant. Physiological Benefits include the following: 1) An increased core temperature due to the muscles that start producing heat from an increased physical workload. 2) An increase in the body temperature to 39 degrees will assist in improving flexibility up to 20%. This is due to the fact that warm muscles can contract and relax more quickly (improved speed and efficiency of contraction and relaxation), is more elastic and therefore decreases the risk of injury. The warm up should include both dynamic stretching and self myofacial release. During dynamic stretching, the limb is moved (usually rapidly) to the end of its ROM where the stretch sensation is felt, either passively by the clinician or actively by the subjects themselves. Cool down The cool down session is done at the end of the session or after the competition. The cool down session is used to return the body to normal and to return the heart rate to resting. The cool down session would comprise mainly of static stretching. Static (also referred to as

8 slow or passive stretching) is the most common method of stretching that is used by athletes, coaches and therapists. STATIC STRETCHES EXERCISE SETS TIME CALF HAMSTRINGS HIP FLEXOR GROIN PIRIFORMIS

9 LAT STRETCH CHEST LOWER BACK TRICEP NECK

10 DYNAMIC STRETCHES EXERCISE SETS TIME CALVES HAMSTRINGS ABDUCTORS & ADDUCTORS GROIN CHEST

11 EXERCISE SELF MYOFASCIAL RELEASE (Lower Body) SETS TIME SMR or Foam rolling should be performed prior to training. Each movement should be performed for the duration of 20s. The movement should be held for an additional 10s on trigger points. LOWER BACK HAMSTRINGS ITB QUADRICEPS GLUTES

12 CALVES

13 EXERCISE SELF MYOFASCIAL RELEASE (Upper Body) SETS TIME SMR or Foam rolling should be performed prior to training. Each movement should be performed for the duration of 20s. The movement should be held for an additional 10s on trigger points. LOWER BACK UPPER BACK CERVICAL SPINE SHOULDER LATS

14 CHEST

15 GENERAL STRENGTH TRAINING GUIDLINES How long should my rest period between sets be? The amount of rest required between sets is dependent upon the time of the season and more importantly the training phase and / or goals. (See periodized strength & conditioning for guidelines for strength and condition rest intervals) In order to ensure that you do not injure yourself always start of light and when you are comfortable with the exercise gradually increase the weight. You can look to increase your weight by 5 10% each week. When picking up weights from the ground, you must bend the knees. DO NOT BEND WITH YOUR BACK. Avoid the following exercises: military press behind the head, lat pull downs behind the head, weighted lumbar flexion. If a specific exercise causes pain then immediately decrease the amount of weight you are using, if this is not successful then give the exercises a skip for one week. If the pain is still present after one week when retrying the exercise, then leave that specific exercise out of your routine and consult with a Biokineticist.

16 PERIODIZED STRENGTH TRAINING FOR A RUGBY SEASON The following strength and conditioning programme is designed specifically for u/18 rugby players. It is based on the Block periodization principle. Block periodization allows your body to be overloaded for a set period of time, which in this case is 3 weeks at a time then allows for supercompenstion (recovery and regeneration) to take place with a rest week. Therefore each cycle is 4 weeks long. This programme consists of 2 phases of training: 1. PRE-SEASON (JANUARY FEBRUARY) The pre-season should be used to increase your anaerobic endurance and speed. You will also be focusing on trying to increase your maximum strength during this phase of training. Sets 2 3 excluding a warm up set of 12 reps Reps 6 10 (resting for 2 3 min between sets) 2. IN SEASON (FEBRUARY MARCH) During the in season phase of training you will focus on maintaining your gain physical capacity with full body sessions. Sets 2 3 sets Reps 6 12 (resting for seconds between sets) Figure 1: Adapted from NSCA s Guide to Programme Design 2012; Graphical Illustration of a yearly Periodization plan.

17 PRE SEASON STRENGTH & CONDITIONING PROGRAMME JANUARY FEBRUARY DAY FORWARDS BACKS Monday FULL BODY 1 + SESSION 5 FULL BODY 2 + SESSION 4 Tuesday POWER MIN STEPPER POWER MIN STEPPER Wednesday SESSION 1 SESSION 3 Thursday METABOLIC CIRCUIT 1 /2 METABOLIC CIRCUIT 1/2 Friday FULL BODY 1 FULL BODY 2 Saturday SESSION 2 SESSION 2 Sunday REST REST Reps & Intensity for this Phase JANUARY Full Body Sessions Week 1 and 2: 12, 10, 8, 6 (65; 75; 80; 85% 1RM) Week 3: 12,8,6,6 (65; 80; 80; 80% 1RM) Week 4: Rest Power Sessions See power section FEBRUARY Full Body Sessions Week 5 and 6: 10, 8, 8, 6 (70; 75; 80; 80% 1RM) Week 7: 10, 8, 6, 6 (70; 75; 80; 85% 1RM) Week 8: Rest Metabolic circuits Weeks 1 3: 10, 10, 10 (65 % 1RM) Week 5: 6, 6, 6 (75 % 1RM) Week 6: 6, 6, 6 (75 % 1 RM) Week 7: 4, 4, 4, 4 (80 % 1 RM) IN SEASON STRENGTH & CONDITIONING PROGRAMME DAY Match Day Match Day + 1 MARCH SEPTEMBER MATCH REST & STRETCH/ 20MIN LIGHT CYCLE OR EASY SWIM Match Day + 2 FULL BODY SESSION 1 / 2 Match Day + 3 METABOLIC CIRCUIT 3 /4 Match Day + 4 SESSION 2 / 3 Match Day + 5 POWER SESSION 1 / 2 Match Day + 6 REST March to September Full Body Session Metabolic circuits Power 12, 8, 8 (60;75;75) See metabolic circuit section See power section

18 FULL BODY 1 Exercise Sets & Reps % RM UNDERHAND PULL UPS 4 x Max Body Weight LEG PRESS SUPERSET Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) BOX JUMPS In Season 12, 8, 8 (60;75;75) DUMBBELL CHEST PRESS (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) LAT PULL DOWNS In Season 12, 8, 8 (60;75;75)

19 GLUTE KICKBACK AGAINST RESISTANCE (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) SINGLE LEG HAMSTRING CURL In Season 12, 8, 8 (60;75;75) SEATED DUMBBELL SHOULDER PRESS (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) In Season 12, 8, 8 (60;75;75) LOW PULLEY ROW RVERSE CABLE WOODCHOPPERS (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) PREACHER CURLS In Season 12, 8, 8 (60;75;75)

20 FULL BODY 2 Exercise Sets & Reps % RM OVERHAND WIDE GRIP PULL UP 4 x Max Body Weight BARBELL SQUAT (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) In Season 12, 8, 8 (60;75;75) ALTERNATING PLYOMETRIC LUNGES (body Weight) The movement is a lunge, performed in a more dynamic explosive fashion alternating legs as you explode up from the bottom position.

21 INCLINE CHEST PRESS (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) BENCH PULL In Season 12, 8, 8 (60;75;75) BARBELL WALKING LUNGES (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) In Season 12, 8, 8 (60;75;75) STANDING CALF RAISES

22 CABLE CHEST PRESS (SUPERSET) Week 1 & 2: 12, 10, 8, 6 Week 3: 12,8,6,6 Week 4: Rest Week 5 & 6: 10, 8, 8, 6 Week 7: 10, 8, 6, 6 Week 8: Rest (65; 75; 80; 85) (65; 80; 80; 80) (70; 75; 80; 80) (70; 75; 80; 85) TRICEP ROPE PULL DOWNS In Season 12, 8, 8 (60;75;75)

23 Power Session 1 Exercise Sets & Reps % RM Movement Prep BAND ROW W/T EXTERNAL ROTATION All Weeks 3 x 10 Elastic Band PEZZI BALL ROCKERS (Forward and backward movement of arms) All Weeks 3 x 10 BW

24 Reactive Strength Sets DISCLAIMER: For all reactive strength sets, it is important that velocity of weight movement throughout the range of motion is the primary focus. No exercise should last more than 10 seconds in duration. There should be a 20 second rest between exercises in each superset. Complete recovery 2 4 min between supersets is of apt most importance. These guidelines need to be adhered to as the aim here is NOT to become neurally fatigued! Weeks 1 3 PUSH PRESS (SUPERSET) STARTING POSITION: grasp the bar with a closed grip. Grip should be slightly wider than shoulder width. Step under the bar and position the feet hip width. Move bar onto the anterior deltoids and clavicle. Stand in middle of platform. Feet are shoulder width apart with toes facing slightly outward. All reps begin from this position. PREPERATION PHASE: Flex knees and hips at a slow rate to move the bar downward. Do not dip further than a quarter squats. Keep the feet flat on the floor. UPWARD MOVEMENT: As you reach the lowest point, you reverse the movement by forcefully and quickly extending the hips and knees and then the elbows to move the bar overhead. 8 / 6 / 6 / 4 Weeks / 4 / 4 / 4 (30-50) (30-50) ROTATION MEDICINE BALL THROWS INTO THE WALL BARBELL HANG CLEAN (SUPERSET) UPWARD MOVEMENT: After the lower body has fully extended, pull the body under the bar and rotate the arms around the bar. Simultaneously flex the hips and knees to a quarter squat positions. Rack the bar across the front of the chest above the clavicle. Catch the bar with an erect torso, shoulders slightly ahead of buttocks and flat feet. Weeks / 6 / 6 / 4 Weeks / 4 / 4 / 4 (30-50) (30-50)

25 BOX JUMPS Body Weight

26 Assistance Exercises (Isolated Sets) PEZZI BALL SINGLE ARM BENCH PRESS All Weeks 8 / 8 / 6 / 6 (70;70;75;75) TRX HAMSTRING CURL W/T PEZZI BALL All Weeks 8 / 8 / 6 / 6 (70;70;75;75) DUMBELL ZOTMANS CURL All Weeks 8 / 8 / 6 / 6 (70;70;75;75) LEG PRESS All Weeks 8 / 8 / 6 / 6 (70;70;75;75)

27 Power Session 2 Exercise Sets & Reps % RM Movement Prep DB ROLL OUTS All Weeks 3 x 10 Body Weight QIE PUSH UP HOLDS All Weeks 3 x 10 Body Weight Reactive Strength Sets DISCLAIMER: For all reactive strength sets, it is important that velocity of weight movement throughout the range of motion is the primary focus. No exercise should last more than 10 seconds in duration. There should be a 20 second rest between exercises in each superset. Complete recovery 2 4 min between supersets is of apt most importance. These guidelines need to be adhered to as the aim here is NOT to become neurally fatigued! BACK SQUAT INSIDE SQUAT RACK (SUPERSET) STARTING POSITION AND UPWARD MOVEMENT: Grasp the bar with closed grip, step under the bar and position feet parallel to each other. Hold the chest up and out. Extend the knees and hips to lift the bar and set backwards out the squat rack. Feet are to be shoulder width. Low bar position: across posterior deltoids at middle of trapezius/high bar position: above the posterior deltoids at the base of the neck. DOWNWARD MOVEMENT: Maintain a flat back, elbow high. Allow knees and hips to slowly flex. Continue until the thighs are parallel to the floor, trunk begins to round or flex forward. UPWARD MOVEMENT: maintain a flat back and extend the knees and hips. Keep the heels on the floor and knees aligned over the feet. Weeks / 6 / 6 / 4 Weeks / 4 / 4 / 4 (65;75;80;85) (30-50)

28 MEDICINE BALL PUSH INTO WALL DEADLIFT (SUPERSET) Weeks / 6 / 6 / 4 Weeks / 4 / 4 / 4 (65;75;80;50) (30-50) MEDICINE BALL OVER HEAD THROW WIDE GRIP PULL UPS Assistance Exercises (Isolated Sets) All Weeks 8 / 8 / 6 / 6 (70;70;75;75)

29 NORDIC LEANS WITH EXPLOSIVE PUSH UP All Weeks 8 / 8 / 6 / 6 Body Weight DB FURY PUSH UP ROW All Weeks 8 / 8 / 6 / 6 (70;70;75;75) PEZZI BALL 1 LEG GLUTE THRUSTS ON BOSU All Weeks 8 / 8 / 6 / 6 Body Weight

30 METABOLIC CIRCUITS The metabolic circuit is designed in order to create a high intensity training session by combining dynamic multi-joint exercises which are performed in a rotation fashion. All the metabolic circuits include resistance training as well as cardiovascular training, specifically the anaerobic system. Perform each metabolic circuit as prescribed in terms of sets and reps and % 1RM. For example, preseason metabolic circuit 1 should be performed as such; 10 reps of bench press, immediately moving onto 10 reps of leg press, 10 reps of squat thrusts, 10 reps of rotational medicine ball throws, 10 reps of box jumps, and then finish the first set with 500m rowing, aiming to complete it as quickly as possible. Repeat that sequence for another 2 sets, with 5 minutes rest between each set. The same applies for the other metabolic circuits in terms of how to perform them.

31 METABOLIC CIRCUIT 1 Exercise Sets & Reps % RM BENCH PRESS Weeks 1 3: 10, 10, 10 Week 5-6: 6, 6, 6 Week 7: 4, 4, 4, 4 (65 % 1RM) (75 % 1RM) (80 % 1 RM) LEG PRESS Weeks 1 3: 10, 10, 10 Week 5-6: 6, 6, 6 Week 7: 4, 4, 4, 4 (65 % 1RM) (75 % 1RM) (80 % 1 RM) SQUAT THRUSTS Weeks 1 3: 10, 10, 10 Week 5-6: 6, 6, 6 Week 7: 4, 4, 4, 4 (65 % 1RM) (75 % 1RM) (80 % 1 RM) ROTATIONAL MEDICINE BALL THROW Weeks 1 3: 10, 10, 10 Week 5-6: 6, 6, 6 Week 7: 4, 4, 4, 4 (65 % 1RM) (75 % 1RM) (80 % 1 RM)

32 BROAD JUMPS 10 / 10 / 10 BW ROWING 500M 100%

33 METABOLIC CIRCUIT 2 Exercise Sets & Reps % RM DEADLIFTS Weeks 1 3: 10, 10, 10 Week 5-6: 6, 6, 6 Week 7: 4, 4, 4, 4 (65 % 1RM) (75 % 1RM) (80 % 1 RM) MEDICINE BALL CHEST PRESS Weeks 1 3: 10, 10, 10 Week 5-6: 6, 6, 6 Week 7: 4, 4, 4, 4 (65 % 1RM) (75 % 1RM) (80 % 1 RM) MEDICINE BALL PLYOMETRIC PUSH UP 10 / 10 / 10 BW PULL UPS 10 / 10 / 10 BW

34 BARBELL PUSH PRESS Weeks 1 3: 10, 10, 10 Week 5-6: 6, 6, 6 Week 7: 4, 4, 4, 4 (65 % 1RM) (75 % 1RM) (80 % 1 RM) BOX JUMPS 10 / 10 / 10 BW CYCLING level 10 resistance 2 min per 500m

35 METABOLIC CIRCUIT 3 Exercise Sets & Reps % RM BARBELL SQUAT 6 / 6 / 4 (75;75;80) BARBELL ROTATIONAL TWISTS 6 / 6 / 4 (75;75;80) UNDERHAND PULL UPS 6 / 6 / 4 (75;75;80) BOX JUMPS 6 / 6 / 4 (75;75;80) MEDICINE BALL OBLIQUE SLAMS 6 / 6 / 4 5Kg Medicine Ball

36 ROWING level 10 resistance 100%

37 METABOLIC CIRCUIT 4 Exercise Sets & Reps % RM BARBELL PUSH UP 6 / 6 / 4 (75;75;80) BURPEES AT BARBELL 6 / 6 / 4 (75;75;80) BARBELL HIGH PULL 6 / 6 / 4 (75;75;80) BARBELL PUSH PRESS 6 / 6 / 4 (75;75;80) BARBELL SQUAT 6 / 6 / 4 (75;75; 80) 10 x 20M SHUTTLES 10 x 20m Sub 50 seconds

38 SESSION 1 / SPEED ENDURANCE WARM UP: minutes A) PYRAMID RUN Slow shuttles (side to side, high knees, kickbacks, running backwards)/ Stretch (follow prescribed stretching program) Dynamic Stretching Use a rugby field for this training session Pace out 50 m placing a cone at the start and then at 10 m intervals Sprint for 10 m and walk the remaining 40 m Turn and sprint 20 m and walk for 30 m Turn and sprint 30 m and walk for 20 m Turn and sprint 40 m and walk for 10 m Turn and sprint 50 m and then turn and sprint 50 m again Complete 4 times with 3 min rest between each set B) MATCHBOX RUN Use a rugby field for this training session Mark out a 50m square Start by running the side at 40% pace and then sprint diagonally at 90% Complete 4 times with 2 min rest between sets.

39 C) FULL FIELD SHUTTLES Using a rugby field start on try line. Run to 22m line and turn back to try line, then to 50m line and back, opposite 22m and back and then to opposite try line and back. This is one repetition. Complete 3 repetitions at 80% sprint with 4 min rest periods.

40 WARM UP: minutes A) M-DRILL SESSION 2 / INTERVAL TRAINING Slow shuttles (side to side, high knees, kickbacks, running backwards) Dynamic Stretching Start in a push-up position and take off to sprint the length of 1. Turn at the cone and shuffle laterally for the length of 2 & 3. Turn and run backwards for the length of 4. Do 1 burpie and go back to the starting line in the same way and finish strong. That is one repetition. Rest 1min and repeat x 5 B) 5 m shuttles (Only touch with the foot) 0m 5m 10m 15m 20m 25m I. Mark out 5 m intervals starting at 0 m and going to 25 m. II. Run at 90 % of full pace from the 0 m mark to the 5 m mark, and back, then to the 10 m mark and then back to the 0 m mark. Continue this scheme till you reach the 25 m mark. WEEK 1 (2 X 5m shuttles) WEEK 2 (2 X 5m shuttles) WEEK 3 (3 X 5m shuttles) WEEK 4 (3 X 5m shuttles) III. You should reach the 25 m mark within 30 seconds on the first rep and then rest for 40 secs before starting the next rep. REST FOR 8MIN THEN START SECTION C

41 C) 20 m SHUTTLES 0m 20m I. Mark out 20 m II. Run 10 shuttles in under 50 seconds. III. Rest for 50 WEEK 1 (3 X 10 reps) (20m shuttles) WEEK 2 (3 X 10) (20m shuttles) WEEK 3 (4 X 10) (20m shuttles) WEEK 4 onwards (4 X 10) (20m shuttles) D) 4 x 20 RUN Using a full rugby field start on one try line. Time yourself and run towards the opposite try line. Make a turn and run back to the starting try line and repeat. You have to make 4 x100m runs within 80 seconds. Aim to run each 100m under 20 seconds. Rest 2 min and repeat. Progress to complete the run in 68 seconds.

42 Perform each drill for 4 reps, resting for 30 seconds between each rep. The ladders should be about 2 4 m long. Perform each drill at high intensity, use your arms and maintain high knees. After each ladder walk slowly back and allow for total recovery. LADDER DRILL 1 LATERAL RUNS SESSION 3 / LADDER INTERVAL Both feet land in each square before moving on to the next square. Keep your shoulders parallel with your feet. Complete movement to both sides equally. LADDER DRILL 2 Start this drill by doing Hop Scotch (1) then sprint around one of the cones placed 3m to the side, sprint to second ladder and do Two Foot runs (2) and then finish with a 10 m sprint. HOP SCOTCH (1) TWO FOOT RUNS (2) Rest for 5 min then complete the following TABATA running session:

43 NB: Ensure that you are adequately warmed up before starting this High Intensity Training (HIT) session. Set One: Working at 95% of maximum running pace; Perform 20 seconds work (running shuttles or in a straight line) rest for 10 seconds x 8 reps Do 4 minutes of low intensity passing and running Set Two: Working at 95% of maximum running pace; Perform 20 seconds work (running shuttles or in a straight line) rest for 10 seconds x 8 reps Do 4 Minutes of low intensity passing and running

44 SESSION 4 / PLYOMETRICS & SPEED BOX JUMPS (2 x 8 reps) Box height should range from cm in height, Start: facing the box, with feet comfortably shoulder width apart and knees bent. Mid-Point: use arms and bend knees to create a quick counter movement and jump onto the box using both legs. Land in a half squat position absorbing the weight of your downward movement. Finish: step down using the other boxes and repeat. Remember the impact forces on the body are much higher when jumping down as compared to jumping up. SINGLE LEG PUSH OFF FROM BOX (2 x 6 / per leg) Box should be 20 50cm high, Start: Stand facing the box with one foot on the box and the other foot on the ground. The heel of the foot that is on the box should touching the side that is closest to you. Mid point: Jump up explosively using the foot that is on the bench to push off with. Finish: Land with the same foot on the box, absorbing the force of your downward movement and immediately push off again repeating the movement, changing foot position again.

45 Perform each drill 4 reps, totaling 12 ladders. Perform each drill at high intensity, use your arms. Perform a 10m sprint after each ladder at 90% sprint. After each ladder walk slowly back and allow for total recovery. JUMP CUTS CROSS COUNTRY SKIER Start outside first square Jump into first square and immediately jump diagonally to the left. Jump back into the second square and then diagonally right again. Carry on in the same pattern and complete the ladder. Focus on quick contact with the ground. STRADDLE HOPS Start inside the first square and With a split jump and alternating your feet move laterally across the ladder. Keep your shoulders parallel with your feet. Focus on quick contact with the ground. It is important to change directions i.e. two reps to the left and two to the right. Start with your right foot in the first square. Jump over to the second square and land with your left foot in the square and right foot outside. Carry on in the same pattern and complete the ladder. Foot contacts must be quick.

46 SESSION 5 / PLYOMETRICS & SPEED SIDE TO SIDE LATERAL BOX JUMP(2 X 8 REPS) Box should be 20 50cm high begin with 20cm high box, then progress. Start: Stand sideways on to the Plyometric bench with one foot on the box and the other foot on the ground. The side of the foot that is on the box should be touching the side that is closest to you. Mid point: Jump up explosively using the foot that is on the bench to push off with. Finish: Land on the opposite side of the box with the opposite foot on the box (this foot should land just before the foot on the ground), absorbing the force of your downward movement and immediately push off again repeating the movement, changing foot position again. MEDICINE BALL PUSH INTO WALL (3 X 8 REPS) HOOP JUMPING AND 10M ACCELERATION (8 REPS) Start by standing in the hoop on one foot, the jump to next hoop lading on other foot, carry on in this fashion until you have done all the hoops, then step out and accelerate 10m, relax and walk back.

47 10 M SPRINT STARTS FROM CROUCHED POSITION INTO FAST FEET DRILL (4 REPS) With a three-point start, the right foot is placed in front, in a sprint start position with the left arm back next to the hip and the right hand on the ground. The aim is to bring up the right arm and left knee as fast as possible. Place the ladder 10m away from the start. Start with small steps and a fast pumping action. High cadence, putting both feet in each space. Once out of ladder, accelerate over 10m Concentrate on high knees Walk back slowly after each sprint Try and achieve full recovery between each sprint by walking back slowly. (2 min break) 20 m SPRINTS (10 REPS) Sprint the first 4 x 20m as follows (completed at 80% pace) a slight lean forwards b high knees (fast action) c pumping arms to eye level bringing legs through d combination of a,b,c Then 6x 20 m sprint, rhythm emphasis (2 min break/ stretch)

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