Pre Season Training Programme For Young

5th June 2006
Rugby

Pre Season Training Programme for Young Ospreys 2006/7 Season

 
Follow this training Programme for the next 5 weeks
To follow this programme effectively you will need to refer to WRU booklet "Fitness for Rugby" that can be found www.wru.co.uk
PHASE 1 (5 WEEKS) am pm
Jun-06 5 MON off saq1 + wts1 wk1
  6 TUE flex se1 + skills
  7 WED off wts2+core
  8 THU off saq2+skills
  9 FRI flex se2+flex
  10 SAT off wts 3+core
  11 SUN off off
  12 MON off saq1 + wts1 wk2
  13 TUE flex se1 + skills
  14 WED off wts2+core
  15 THU off saq2+skills
  16 FRI flex se2+flex
  17 SAT off wts 3+core
  18 SUN off off
  19 MON off saq1 + wts1 wk3
  20 TUE flex se1 + skills
  21 WED off wts2+core
  22 THU off saq2+skills
  23 FRI flex se2+flex
  24 SAT off wts 3+core
  25 SUN off off
  26 MON off saq1 + wts1 wk4
  27 TUE flex se1 + skills
  28 WED off wts2+core
  29 THU off saq2+skills
  30 FRI flex se2
Jul-06 1 SAT off wts 3+core
  2 SUN off off
  3 MON     wk5
  4 TUE    
  5 WED light  
  6 THU training   
  7 FRI week  
  8 SAT    
  9 SUN    
key saq speed, agility and quickness training
se speed endurance training
flex flexibility session
wts weight training 
core core stability training
SPEED SESSIONS          
READ SPEED SECTION OF WRU FITNESS BOOKLET - PAGE 43    
SAQ1             
   
WARM UP   
6X15M FORM DRILLS  
   
2X80M ACCELERATION RUNS - INCREASE PACE EVERY 10M FROM 10-90% OF MAX PACE
                     (FULL RECOVERY 3-4 mins)
4X60M ROLLING STARTS (FULL RECOVERY 3-4 MINS)  
             
SAQ2             
   
WARM UP DRILLS 8X15M WALK BACK RECOVERY  
   
PLIOMETRICS (P39)    
2X5 OF EACH EXERCISE - TUCK JUMP, JUMPS TO BOX, SQUAT JUMPS  
WHEEL BARROW WALK (10M), STANDING LONG JUMP. 1-2 MIN REC/SET   
   
6X10M SPRINT FROM VARIOUS STARTING POSITIONS - FULL RECOVERY BETWEEN (2mins)
   
2 REPS OF VARIOUS AGILITY RUNS (P45) AGILITY SQUARE,FIG 8, X CONE RUN, BAG DODGE.
FULL RECOVERY BETWEEN EACH (2-3MINS)  
20min INDIVIDUAL SKILLS - KICKING, CATCHING, PASSING.    
SPEED ENDURANCE SESSIONS      
READ ENDURANCE SECTION OF WRU FITNESS BOOKLET - PAGE 25    
SPEED ENDURANCE 1 (P27)        
   
12X20M WARM UP / MOBILITY / FLEXIBILITY DRILLS  
   
2X8 X 100M INTERVALS (70-80% OF BEST 100M PACE)   
30-40 SEC ACTIVE REC PER REP / 3 MIN REC PER SET  
             
SPEED ENDURANCE 2        
   
JOG 5 MINS STEADY   
FAST EVEN PACED RUN FOR 3 MINS  
JOG 3 MINS  
EVEN PACED RUN FOR 3 MINS WITH 4-5 FAST 10M BURSTS  
JOG 3 MINS  
HARD RUNS FOR 1 MIN (EG UPHILL SPRINTS) WITH 1 MIN WALKS BETWEEN X5   
COOL DOW JOG 5 MINS        
STRENGTH AND POWER TRAINING      
READ STRENGTH AND POWER SECTION OF WRU FITNESS BOOKLET - PAGE 33
FOLLOW WEIGHT PROGRAMME IN BOOKLET 
WEIGHT SESSION 1 
WILL BE DONE ON A MONDAY AFTER SAQ1, AND CONCENTRATE ON TECHNIQUE
WEIGHTS SESSION 2  
CLEAN PULL, ROM DEAD LIFT, UPRIGHT ROW, HAMSTRING CURL.
FOLLOW SETS REPS, INTENSITIES AND REST PERIODS IN BOOKLET FOR 1ST 4 WEEKS.
WEIGHTS SESSION 3
SQUAT, BENCH PRESS, BENT OVER ROW, STANDING PRESS.
FOLLOW SETS REPS, INTENSITIES AND REST PERIODS IN BOOKLET FOR 1ST 4 WEEKS.
CORE STABILITY          
READ CORE STABILITY SECTION OF WRU FITNESS BOOKLET - PAGE 47  
FOLLOW LEVEL 1 CORE STABILITY  
FLEXIBILITY          
READ FLEXIBILITY SECTION OF WRU FITNESS BOOKLET - PAGE 31    
PERFORM A GENTLE 10 MIN WARM UP BEFORE STRETCHING 
PERFORM 2 SEPARATE STATIC STRETCHING SESSIONS PER WEEK
AT LEAST 2 HOURS BEFORE A SESSION
INCLUDE STATIC STRETCHES FOR THE HIPS, HAMSTRINGS, LOWER BACK, SHOULDERS  
AND ANKLES.
HOLD EACH STRETCH FOR 30 SEC AND REPEAT X2