Training

Session
AM

MONDAY

TUESDAY

WEDNESDAY

Weight Training

Medium interval training

Weight Training

Medium interval training

Warm up
Rower 10 min 75% MHR
Exercise 8-12 reps 3 sets
- Dumbbell shoulder press
- Lateral DB Raise
- Barbell Squats
- Multi Directional lunges
- Calf Raises
Warm Down
Cycle 10 min 50% MHR
Stretches
Chest, triceps, shoulder, back,
quadriceps, hamstrings, calves.

Warm Up
10 minutes jogging

Warm up
Rower 10 min 75% MHR
Exercise 8-12 reps 3 sets
- Dumbbell bench press
- Lat Pulldown
- Bent Over Row
- Triceps Kickback
- Swiss Ball Sit Ups
- Bridging
Warm Down
Treadmill 10 min 50% MHR
Stretches
Chest, triceps, shoulder, back,
quadriceps, hamstrings, calves.

Warm Up
10 minutes jogging

Exercise
Full field shuttles- 200m
90% MHR
10 reps 1 set
Warm Down
10 mins 50% MHR jogging
recovery.
Stretching
Quadriceps, hamstrings,
calves, gluteals.

PM

THURSDAY

Speed Training
Warm up
5 mins easy jogging
Speed Drills: High knees 2 x 20m,
butt kicks 2 x 20m, high skips 2 x
20m, ladder runs 2 x 20m
Exercise 3 reps 1 set
- 40m straight sprints
-40m change direction sprints
Warm Down
5 mins 50% MHR jog
Stretching

30 minute run
5 minutes 50% MHR jog
20 minute 75% MHR run
5 minute 50% MHR jog

Full field shuttles- 200m

90% MHR
10 reps 1 set
Warm Down
10 mins 50% MHR jogging
recovery.
Stretching

30 minute run
5 minutes 50% MHR jog
20 minute 75% MHR run
5 minute 50% MHR jog

SATURDAY

SUNDAY

Weight Training

Exercise

Quadriceps, hamstrings,
calves, gluteals.

Speed Training
Warm up
5 mins easy jogging
Speed Drills: High knees 2 x
20m, butt kicks 2 x 20m, high
skips 2 x 20m, ladder runs 2 x
20m
Exercise 3 reps 1 set
- 40m straight sprints
-40m change direction sprints
Warm Down
5 mins 50% MHR jog

FRIDAY

ACTIVE
REST
DAY

Rugby Specific skill Circuit

Warm up
Warm up
5 min jog 50% MHR, stretching
Rower 10 min 75% MHR
Exercise
Exercise 8-12 reps 3 sets
Short shuttles runs 5 x goal line
- Dumbbell bench press
to 22.
- Lat Pulldown
Tackle bag lifts 10 x overhead
- Triceps Kickback
lifts.
- Dumbbell shoulder press
Tackle bag shuttles - 5 x goal line
-DB Biceps Curl
to 22 shuttles.
-Barbell Squats
Press Ups x 20
-Multi directional lunges
Sit Ups x 20
-Calf Raises
Zig Zag cone sprints 40 metres x 5
- Swiss Ball sit ups
One on one scrummaging - 30
Warm Down
seconds x 5 Shuttle runs 5 x goal
Treadmill 10 min 50% MHR
line to halfway shuttles
Stretches
Down and ups x 20
Chest, triceps, shoulder, back, Burpees x 10
quadriceps, hamstrings,
Repeat circuit
calves.
Warm Down
5 mins 50% MHR jog, stretching

Pool
recovery Speed Training
Warm up
5 mins easy jogging
Speed Drills: High knees 2 x
20m, butt kicks 2 x 20m, high
skips 2 x 20m, ladder runs 2 x
20m
Exercise 3 reps 1 set
- 40m straight sprints
-40m change direction sprints
Warm Down
5 mins 50% MHR jog

0 minute run
5 minutes 50% MHR jog
20 minute 75% MHR run
5 minute 50% MHR jog
then
Massage and/or
psychology sessions