Nic Evans Coaching Programme Fitness Kings Cross Steelers Fitness Programme Background Information

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1 Kings Cross Steelers Fitness Programme Background Information The aim of this programme is to get every one of you feeling fighting fit at the beginning session. The harder the graft here in the Pre- Season the greater the gains on the pitch at the beginning of the season and throughout the season to remain injury- free. All of you will have come from different backgrounds and experience in terms of a strength training programme. Strength training is essential to rugby in terms of body management skills in a range of scenarios and injury prevention in such a high impact, multi- directional sport. You will see there are two levels of strength programmes here. Please access the one which suits you. If you are a beginner or have no experience of weightlifting technique please start with the body weight strength and conditioning programme. If you are a gym bunny go ahead and give the weights strength programme a go. Remember technique is king, never sacrifice technique for gains. If you already have a weights programme then keep going with it if you think it is appropriate for you and the rugby season. Also, if you are on the weights programme add in the bodyweight programme and sessions to your week where possible to mix it up and improve your overall fitness. The principles behind this programme. The strength programme is a four week micro- cycle, which means throughout the season you will continue to make gains rather than build through the Summer and then try to maintain for a very long season or spend a few weeks of the season constantly in a maximal phase. The cardiovascular and speed is different, building over a 12 week phase towards the beginning of the season. The strength programme is ideally completed twice a week throughout the season. Each session concentrate on completing extensive mobilisation followed by preparatory core activities, 2 core areas Legs and Upper Body, supplementary strength actions or the bodyweight session. Finish the session with a mobilising session which is slow, pick a few yoga poses. Test your maximal effort at the very beginning and at 12 week intervals. Your maximal should be your 3 rep max (not 1 this is rugby we re training for not weightlifting). This is designed to gradually increase your strength throughout the season. Each session should include the following large legs muscle groups, upper body large muscle group, pushing, pulling and trunk rotation. Do not exceed the rep count on the 1 st and 2 nd set After each week cycle increase your bench and press by 2.5kg and Squat and Deadlift by 5kg Your percentages are worked out from your 3 rep max Week should feel easy, don't be tempted to bump up the weights it is preparing your body for the next phase The main four strength elements are preferably completed 2 per session with the same programme of sets and reps completed for the complimenting weights programme that should be completed after the main programme. Either complete a body weight circuit from the selection or a weights session The cardiovascular and speed sessions will gradually develop over the 12 weeks of pre- season. All players should be concentrating on building an excellent cardiovascular base for the first - 6 weeks depending how fit you are, with longer sessions, longer distances to begin with, followed by four weeks of lactic acid threshold training combined with cardiovascular. The last four weeks will be building on game fitness, short, sharp intervals with appropriate rest per playing position with lots of speed, agility and quickness sessions. Over the season this will be maintained with rugby specific sessions at the beginning of training. The most important part of this training is down and up rugby fitness. All sessions should have an element of down to the ground, get back up again to make it rugby specific. These sessions should be completed a minimum of 1-2 a week during pre- season.

2 MOBILISATION AND ACTIVATION EXERCISES Pick four to six- check them out on YouTube first before attempting them! Downward dog- on hands and feet- arms and legs straight, solid base, create an A frame shape with your bottom high in the air, stretching your heels to the ground, head between your shoulders in a neutral position. Pigeon pose- back leg straight, front leg completely bent and either underneath you or if you can move your foot out so that it is in line with your knee, if you can lean forward Camel pose- on your knees, look up to the sky, hips up, if you can lean back and try and grab hold of your heels, otherwise just look up and push your hips forward Low lunge, leg behind you straight and knee touching the ground, lean forward, do not allow knee over toes, just move foot forward, 2 variations either hands up to the sky or both inside knee and groin stretch. Forward bend- stand with legs straight, bend forward and relax, hands wrapped around shoulders Cobra, lie on front with straight legs, arms under arm pits, look upwards and gradually raise chest from the ground Sumo squat, deep squat with toes facing outwards, elbows on inside of knees pushing out and creating resistance Seated rotation- one straight leg, other leg bent and over the other leg- either hug knee or if you can place elbow on outside of knee and rotate body away from knee Lying down crucifixes. With arms extended either side, keeping one leg straight, bring a straight opposite leg to opposite hand, turn face away from the stretch Cosmic egg- sit up and hug both knees, simply rock back and for holding knees up to shoulders and back to seated position, repeat a few times- very good for front row! There are many, many yoga poses that help rugby so get to know them and use them regularly! Core Workout to be completed prior to Strength Programme Choose for each session, do not shy away from the tough ones or your weaknesses Plank with 30 straight leg heel raises each side, shoulder tapping planks, wiggling forward and backward planks, lots of variations to choose from Side plank with 5 straight leg raises each side 20 bridges. Lie on back, heels close to bottom, raise hips extension of this to straight leg raise one foot at a time Core band around ankles, crab sideways- if not available on hands and feet crab sideways 12 steps each way Single leg stand, bent leg- tap other toe out as positions of clock Broom pole- twist to knees Stay in and wiggle around in bottom on heels squat position for up to 30 seconds (use wall or something to hold for balance if required) helps with hip, keen and ankle mobility) Sit ups- any variation is good Handstands against wall, handstand walks

3 SQUAT: PRE- TEST SCORE Phase 1 Session 1 Session 2 Session 3 Session Phase 2 Session 1 Session 2 Session 3 Session Phase 3 Session 1 Session 2 Session 3 Session Phase Session 1 Session 2 Session 3 Session POST- TEST SCORE:

4 BENCH PRESS PRE- TEST SCORE: Nic Evans Coaching Programme Fitness Phase 1 Session 1 Session 2 Session 3 Session Phase 2 Session 1 Session 2 Session 3 Session Phase 3 Session 1 Session 2 Session 3 Session Phase Session 1 Session 2 Session 3 Session POST- TEST SCORE:

5 DEADLIFT PRE- TEST SCORE: Phase 1 Session 1 Session 2 Session 3 Session Phase 2 Session 1 Session 2 Session 3 Session Phase 3 Session 1 Session 2 Session 3 Session Phase Session 1 Session 2 Session 3 Session POST- TEST SCORE:

6 STANDING SHOULDER PRESS PRE- TEST SCORE: Phase 1 Session 1 Session 2 Session 3 Session Phase 2 Session 1 Session 2 Session 3 Session Phase 3 Session 1 Session 2 Session 3 Session Phase Session 1 Session 2 Session 3 Session POST- TEST SCORE:

7 Weights session Option 1 Nic Evans Coaching Programme Fitness ROTATIONAL PULLS LOW TO HIGH LEFT AND RIGHT Session 1 Session 2 Session 3 Session SEATED ROW OR BENT OVER ROW Session 1 Session 2 Session 3 Session WALKING LUNGES WITH DUMBBELL FORWARD AND BACK Session 1 Session 2 Session 3 Session Lat Pull Down Session 1 Session 2 Session 3 Session

8 Weights Session 2 Jammers Press Forward Leaning Stance Session 1 Session Session Session 2 3 x x Seated Hamstring Curl Session 1 Session Session Session 2 3 x x Upright Row Session 1 Session Session Session 2 3 x x Variations Of Flyes Multiple Range Options Session 1 Session Session Session 2 3 x x

9 Weights Option Single Leg Pendulum Deadlifts With Dumb Bells Session 1 Session 2 Session 3 Session x V sit Med Ball Twists Session 1 Session 2 Session Session 3 x Weighted Hip Raises Session 1 Session 2 Session Session 3 x Upright Row Session 1 Session 2 Session Session 3 x

10 BODYWEIGHT STRENGTH PROGRAMME There are six sessions available, select 2 per week. Some you will need a pull up bar. To test yourself at the beginning of this programme either count how many actions are completed in a minute e.g. Press- ups or burpees. Or time how long it takes to complete the session and count your AmRAP in the final set. You will require a skipping rope. Complete each action and move on to next action before re- starting the circuit for the next set unless stated. BODYWEIGHT SESSION 1 Action Session 1 Session 2 Session 3 Session burpees 3-5 x 6 5 x 5 3 x x 8-12 Walkouts 3-5 x 6 5 x 5 3 x x 8-12 Get ups 3-5 x 6 5 x 5 3 x x 8-12 Press ups 3-5 x 6 5 x 5 3 x x 8-12 Deep 3-5 x 6 5 x 5 3 x x 8-12 squats- straight arms above head Double 3-5 x6 5 x 5 3 x x 8-12 foot bunny hops Knees to 3-5 x6 5 x 5 3 x x 8-12 elbows V- sits 3-5 x6 5 x 5 3 x x skips 3-5 x6 5 x 5 3 x x x 10m 3-5 x6 5 x 5 3 x x 8-12 sprints Scores: Time & Reps

11 BODYWEIGHT SESSION 2 Action Session 1 Session 2 Session 3 Session burpees 21,15,9 21,15,9 21,15,9 21,15,9 Walking 21,15,9 21,15,9 21,15,9 21,15,9 lunges- develop to jumping split lunges Pull ups 21,15,9 21,15,9 21,15,9 21,15,9 Single leg 21,15,9 21,15,9 21,15,9 21,15,9 jumps Press ups 21,15,9 21,15,9 21,15,9 21,15,9 Pendulum 21,15,9 21,15,9 21,15,9 21,15,9 single leg deads 5m bear 21,15,9 21,15,9 21,15,9 21,15,9 crawls Sit ups 21,15,9 21,15,9 21,15,9 21,15,9 Standing 21,15,9 21,15,9 21,15,9 21,15,9 height jump Tricep dip 21,15,9 21,15,9 21,15,9 21,15,9 Scores: Time Completed

12 BODYWEIGHT SESSION 3 Nic Evans Coaching Programme Fitness Action Session 1 Session 2 Session 3 Session Box jumps or bunny hops 1min, 0sec, 1min, 0sec, 1min, 0sec, Press up, twist extensions Sit ups with rotation Walkouts to lie down Get ups- lie on back to jump up Side lunges Scores: Reps Completed 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec, 1min, 0sec,

13 BODYWEIGHT SESSION Action Session 1 Session 2 Session 3 Session Walking 10 x 20 x 20 x 20 x 20 forward 10 back lunges Pull ups x 8-12 x 8-12 x 8-12 x 8-12 Skips x 20 x 20 x 20 x 20 Hands x 20 x 20 x 20 x 20 above head deep squats Press ups x 20 x 20 x 20 x 20 Burpees x 20 x 20 x 20 x 20 Tricep dip x 20 x 20 x 20 x 20 Scores: Time Completed

14 BODYWEIGHT SESSION 5 Nic Evans Coaching Programme Fitness Action Session 1 Session 2 Session 3 Session burpees 7 x 7 x 7 x 7 x Reverse 7 x 7 x 7 x 7 x lunge side, foot set back to rotate behind Press up- 7 x 7 x 7 x 7 x claps extension Single leg 7 x 7 x 7 x 7 x jumps V- sit- 7 x 7 x 7 x 7 x straight leg and arms opposites Get ups 7 x 7 x 7 x 7 x Walk outs 7 x 7 x 7 x 7 x Squat, up 7 x 7 x 7 x 7 x straight leg kick back Side single 7 x 7 x 7 x 7 x leg ski jump Tricep dip 7 x 7 x 7 x 7 x Scores: Time Completed

15 BODYWEIGHT SESSION 6 Nic Evans Coaching Programme Fitness Action Session 1 Session 2 Session 3 Session Deep squats straight arms 20m sprints Single leg 3 each side 3 each side 3 each side 3 each side hops Pendulum dreads single legs Walkouts Tricep dips Pull ups v- sit side rotations Get ups Mountain climbers Scores: rounds & extras completed in 16 mins

16 HIGH INTENSITY INTERVALS, REPEATED SPEED AND PURE SPEED SESSIONS Rugby is a high intensity activity with periods of rest, depending on position you will have more or less periods of rest, distances to run, speed or speed endurance requirements. For this season we will all train to the same programme and tweak according to position, this may develop further along the season. In the first four weeks please concentrate on lots of high intensity intervals, 1-2 a week, with maybe 1 repeated speed session. In the second four weeks build into high intensity intervals repeated speed sessions 1 a week In the last four weeks concentrate on pure speed sessions 1-2 a week dependant on position while continuing with 1 HIIT(forwards) or RS(backs) session dependant on position Keep going with at least once a week a high intensity interval session The sessions are HIIT- high intensity interval training, RS- repeated speed, S- speed sessions Please ensure you complete a thorough warm- up beforehand with plenty of active stretching If you want to personally test yourself, complete the following 3 x round the pitch timed, 20m shuttles- distance covered in 1 minute, 30m sprint. Pre- test at beginning of programme and in 12 weeks Log all of your sessions, sets and reps, distances etc. Watch your progress. Warm up ideas- this is not an exhaustive list, do as many as you want, add your own favourites Skipping Carioca Bounding High knees Heel flicks Walking lunges Walking sumo squats Can- can kicks

17 Training Zone Code Modality Session Content ALL SESSIONS TO BE PRECEEDED BY A THOROUGH AND SPECIFIC DYNAMIC WARM UP High High High High High HIIT1 HIIT2 HIIT3 HIIT HII13 HIIT5 HII13 Any (Cycle, Run, Treadmill, Row, Swim, X Trainer Any (Cycle, Run, Treadmill, Row, Swim, X Trainer Any (Cycle, Run, Treadmill, Row, Swim, X Trainer Any (Cycle, Run, Treadmill, Row, Swim, X Trainer Any (Cycle, Run, Treadmill, Row, Swim, X Trainer Choose an Exercise Modality (or vary between reps) Perform minute ~ maxhr Rest designated time between reps Maintain a high work rate throughout Work to rest ratio : 1:5:1 Choose an Exercise Modality (or vary between reps) Perform minute ~ maxhr Rest designated time between reps Maintain a high work rate throughout Work to rest ratio:2:1 Choose an Exercise Modality (or vary between reps) Perform 3 minute ~ maxhr Rest designated time between reps Maintain a high work rate throughout Work to rest ratio: 1:5:1 Choose an Exercise Modality (or vary between reps) Perform 3 minute ~ maxhr Rest designated time between reps Maintain a high work rate throughout Work to rest ratio 1:5:1 Set 1 - Perform 3 x 1min efforts, with 30s rest btw reps Set 2 - Immediately followed by 5 x 2min efforts, with 1min rest btw reps Immediately followed by x 1min efforts, with 30s btw reps ~85- maxhr Work to rest ratio 1:5:1 High HIIT5 Hard Run preferably on a hill or incline Work on a pitch Sprint for the 30s effort Rest for 15s before repeating Rests mins btw sets Perform sets Work to rest ratio 2:1 High HIIT6 Hard Run Pitch Parloufs Run hard from the touchline at the halfway line, diagonally to the posts, loop behind the posts and back to the touchline on halfway on the other side of the pitch Slow jog the width of the pitch across the half way line as recovery before repeating the same pattern Perform the designated number of reps and sets Rest for the designated period of time between sets Work to rest ratio 1:1 High HIIT7 Hard Run Tabata Efforts - RUNNING Run on a treadmill, a pitch, a track Run very hard for 20s, before decelerating, coming t a walk for a 10s rest period Repeat, untill 8 reps have been completed. This is 1 set Perform designated sets Rest designated time between sets Work to rest ratio 2:1

18 High HIIT8 Any (Cycle, Run, Treadmill, Row, Swim, X Trainer Nic Evans Coaching Programme Fitness Rowing Pyramid Set Concept II rower to Level 10 Row 2x100m, 2x200m, 2x300m, 2x00, 1x500n, 2x00, 2x300, 2x200m, 2x100m Rest for 20s per 100m rowed e.g rowing 300m = 60s rest, rowing 500m = 1min0s rest Each 100m should take ~20-25s to complete Work to rest ratio 1:1 High HIIT9 Hard Run Anaerobic Threshold Runs Run at for 8mins. Cover as much distance as possible Can use rower or bike as a second option if unable to run - but running is the primary modality Perform 2 x 8min threshold runs, with 6mins walking between to recover Work to rest ratio :3 SPEED S1 Sprinting Set 1 - Perform 6 x 15m sprint starts from static. 5s recovery btw reps Set 2 - Perform 6 x 5m backpedal in to a 20m sprint. 90s recovery btw reps Set 3 - Perform 6 x 5m lateral shuffle, in to a 15m sprint, power cut left or right and reaccelerate for 15m (3 reps cut to left, other 3 to the right). 120s recovery btw reps Work to rest 1:10 SPEED S2 Sprints Set 1 - Perform 8 x 15m sprint starts from static. 5s recovery btw reps Set 2 - Perform 6 x 15m sprint, 5m back pedal, 20m sprint. 90s rest btw reps Set 3 - Perform 6 x 5m side shuffle out, 5m side shuffle back, pivot and reaccelerate forward 30m. 120s rest btw reps SPEED S3 sprints Set 1 - Perform 6 x 15m sprint starts from static. 5s recovery btw reps Set 2 - Perform 6 x 15m sprint, 5m lateral shuffle, 15m sprint. 90s rest btw reps Set 3 - Perform 6 x 5m sprint, cut left and sprint ~15m, cut right and sprint ~15m, straighten up for 5m. 180s rest btw reos SPEED S Sprints Set 1 - Perform 6 x 15m sprint starts from static. 5s recovery btw reps Set 2 - Perform 6 x 20m max sprint - then decelerate in as short a distance as possible in to a square stance partial squat. Drop hips and sit towards floor as you reduce stride length to slow down quickly. 90s rest btw reps Set 3 - Perform 6 x 20m max sprint and then decelerate in short a distance as possible. Hold partial squat for 3 secs before jab stepping away and sprint 20m with a power cut within it. 180s rest btw reps

19 Repeated Speed (RS) RS1 Semi Fatiguing Repeated Sprints Nic Evans Coaching Programme Fitness Hard Run Run 15s and rest for 60s Perform designated reps Rest designated time between sets Work to rest ratio :1: 1 set of 8-10 Repeated Speed (RS) RS2 Use cones to create a range of multidirectional footwork skills or a ladder Set 1 - Perform a range of "core footskills" within the set on a rolling 30s clock Set 2 - Perform 7s sprints using a 30s rolling clock Set 3 - Perform 15sec runs, 60s rest btw reps Perform designated reps Rest designated time between sets work to rest 1:5 set1 7secs work 33 secs rest Work to rest 1:3 set2 7secs work23secs rest Work to rest 1: set3 15secs work 60secs rest 1 times of each Repeated Speed (RS) RS3 Range of modalities including cycling/rowing/running Semi Fatiguing Cycle/row/run Sprints Cycling Perform 10s >115rpm with 20s rest btw reps or pitch sprints Or level 10 rower Use a very high resistance Perform designated reps Rest designated time between sets 1:2 work to rest ration 10secs work 20 sec rest 3 sets of 8-12 dependant on fitness

2018 NWC 05/06 Soccer Conditioning Packet

2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our