West End Rugby 2014 Strength and Conditioning ...

West End Rugby 2014 Strength and Conditioning Program Phase II Phase II is meant to accommodate your busy fall schedule. Exercise four times per week, twice per week, or once per week. Regardless of your schedule, execute the days in the order listed. These exercises emphasize rugby fitness so please try to integrate them with your other activities, including your workouts for a fall sports team. If you do not understand an exercise, feel free to send me an email, text, or call. Coach Twomey [email protected] phone 603-767-6934

Key items to remember: eat; sleep; use proper form; keep a notebook! Day 1             

Warm up: Jog 800 meters; dynamic stretching Rugby Ball Pushups: Chin up and eyes forward  Start with 20 and increase each session. Dot Drill: Use an image of the number 5 die  30 seconds each leg. Rugby Ball Sit-ups: Lie flat with ball between legs; sit up to pike position and transfer ball to hands; return to lying position; repeat  Start with 20 and increase each session. Box (or Stair) Hops: left foot, right foot, both feet (continuous hops; land on balls of feet; assist will FULL arm swing)  each configuration for 30 seconds Neck Bridge: Front and Back  each configuration for 30 seconds Wall Drive: Lean against a wall with arms outstretched; pump your legs for 20 seconds; rest 5 seconds  Repeat 3 times Super skips: Drive knee up on each skip  3 x 50 meters Tuck-line Jumps: Jump and tuck your knees into your chest; land on balls of feet; jump from one side of a line to another; continuous  3 x 30 seconds Triangle: Legs stationary at 2 x shoulder width; one hand on shin; one hand reaches to sky  45 seconds each side Clever Lunges: Lung forward on one leg and touch medicine ball to ground with a twisting motion; repeat with other leg.  2 x 30 seconds Zebo Jumps: Squat with medicine ball on chest; jump and throw the ball on the way up; catch the ball and return to squat; land on balls of feet; continuous  3 x 30 seconds Cool down: Static stretching for 5 minutes

Day 2:    

Warm up: Dynamic stretching for 5 minutes. 3 x Hill Sprints: Chin up; exaggerate arm swing and knee drive. Jog 2-3 miles; record your time. Mountain climbers: 2 sets for 45 seconds each (maximize range of motion). Remember chin up and eyes forward.  3x Jump/Roll Sprints: 3 x power jumps; sprint 20 meters; roll; sprint 20 meters; rest 30 seconds  Cool down: Static stretching for 5 minutes Day 3  Warm up: Jump Rope  5 minutes  Push Exercises: Dumbbell Shoulder Press, Triceps Dips, Dumbbell Bench Press, Incline Bench Press, Single-leg Leg Dumbbell Squats, Warburtons (calf raises w/dumbbell in hand)  each 3 sets of 5 – 7 reps  Core Exercise: Crunches (hands behind head; lower legs at 90 degrees; keep shoulder blades off ground)  2 sets to failure  Cool down: Static stretching for 5 minutes Day 4  Warm up: Form Running (remember to extend your stride and land on balls of feet). Start with 20 meters and increase the distance  5 minutes  Pull Exercises: Hamstring Curls, Deadlifts, Shoulder Shrugs, Upright Rows, Lat Pulldowns, Power Cleans  each 3 sets of 5 – 7 reps  Achilles Pulls: wrap band (or towel or belt) around toe and pull  60 seconds each leg  Core Exercise: Campeses (aka Supermans), alternate leg and arm then both arms and legs (lift and hold for 2 count; repeat)  1 set of each configuration to failure  Cool down: Static stretching for 5 minutes