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TRAINING GUIDE
MONDAY
TUESDAY
Activity of choice Eg. Touch, Laser- force, Frisbee or Ultim ate Gam e
Today is about giving your body a good w orkout with a focus on Speed (SP) and Agility (AG). To do this you
may choose a fun activity like touch rugby that will w ork on your ball handling skills, specific to rugby.
Otherwise choose an option that is different but w ill provide the same physical benefits, for example Ultimate
Game (paintball).
WEDNESDAY
Choose one exercise from the options below (AC or AnC) to complete this part of your programme
Duration Intensity
Activity Options
(mins) (RPE)
Interval Run
This session involves the follow ing:
1-2 minutes 'Very Hard - Maximal' running (RPE 8-10/10) followed by 1-3
30-50 2-10/10
minutes 'Easy-Moderate' running (RPE 2-4/10) 3-5 repeats over flat v hilly
terain; grass v sand surfaces (beach)
Include 3-4 x 20m sprints from stand start.
Intensity Guide for Aerobic (AC) and Anaerobic Capacity (AnC) training sessions
THURSDAY
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Rest/Recovery Use of m assage (if not injured)
Today’s about giving your body a chance to chill out and recover from the previous days’s activities. Try
something light and enjoyable like frisbee or a short game of touch rugby but don’t over-extend yourself.
FRIDAY
SATURDAY
Choose one exercise from the options below (AC or AnC) to complete this part of your programme
Duration Intensity
Activity Options
(mins) (RPE)
Interval Run
This session involves the follow ing:
1-2 minutes 'Very Hard - Maximal' running (RPE 8-10/10) followed by 1-3
30-50 2-10/10
minutes 'Easy-Moderate' running (RPE 2-4/10) 3-5 repeats over flat v hilly
terain; grass v sand surfaces (beach)
Include 3-4 x 20m sprints from stand start.
Intensity Guide for Aerobic (AC) and Anaerobic Capacity (AnC) training sessions
SUNDAY
Rest / Recovery Easy beach walk, Swim , Aqua- Jog, Mow the Lawn
Today‘s about giving your body a chance to chill out and recover from the previous days‘ activities. Try
something light and enjoyable like frisbee or a short game of touch rugby but don’t over-extend yourself.
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