West End Rugby Pre-season 2014 Strength and Conditioning Program
West End Rugby Pre-season 2014 Strength and Conditioning Program
This weekly RUGBY training program is intended to build strength, power, and agility as well as prevent injury. Other programs can help improve in these areas that another coach may have outlined. Either way is fine with me; the point is to prepare for the start of the season. Please find a way to MOTIVATE YOURSELF to get stronger. If it helps, find a partner to remind you to workout, to push you during your workout, to observe and spot your form, and to keep you safe. We have also created a workout group at Map My Run for you to log your workouts: http://www.mapmyrun.com/us/burke-va/west-endrugby-group-127323. Exercise any four days per week that match your personal schedule. This program has a different focus for each day so do not skip a training session. You only have a few weeks to get ready: this method will maximize gains. If you do not understand an exercise, feel free to shoot me an email, text, or phone call. All answers will be broadcast at @WERugbyStronger on Twitter: follow us! Coach Twomey [email protected] 603 767 6934 Key items to remember: 1. Rest – Your muscles grow during the rest between workouts. Make sure you get plenty of rest. 2. Nutrition – Always: eat a balanced diet daily! Consume snack of 80% carbs/20% protein 150 minutes before each session; consume snack of 20% carbs/80% protein during or within 50 minutes after each session; of course, hydrate always! 3. Form – Each exercise is designed to target specific requirements to improve RUGBY performance: if you do not use proper form, you will not get the most out of the exercise and you could get hurt. When in doubt, lower the amount of weight (leave your ego out of it) so you can use proper form. Also, brush your teeth and eat breakfast with your weak hand to improve dexterity. 4. Keep a notebook (or log workouts in Map My Run) – Record the amounts so you can improve each week. Examples: which dumbbell did you use for Shoulder Press? how many Campeses did you complete? what size medicine ball did you use?
Day 1: 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 Strength Exercises: Hamstring Curls, Triceps Dips, Shoulder Shrugs, Single-leg Leg Press or Squats, Lat Pulldowns, Warburtons (calf raises w/dumbbell in hand) each 3 sets of 5 – 7 reps Core Exercise: Plank: Rest on forearms and toes; flat back; eyes forward 2 sets to failure Cool down: Static stretching for 5 minutes Day 2:
Warm up: Pendulum Kicks, Step Lunge, Fingertip pushups 5 x Hill Sprints: Chin up; exaggerate arm swing and knee drive. Jog 3 – 5 miles; record your time with Map My Run. Neck Bridge: Front and Back each configuration for 45 seconds Core Exercises: 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 Day 3: Warm up: Jog 800 meters, Pendulum Kicks, Step Lunge Box (or Stair) Hops: left foot, right foot, both feet (continuous hops; land on balls of feet; assist with FULL arm swing) each configuration for 45 seconds Power Cleans: 3 sets of 5 – 7 reps 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 45 seconds Triangle: Legs stationary at 2 x shoulder width; one hand on shin; one hand reaches to sky 60 seconds each side Zebos: 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 45 seconds Super skips: Drive knee up on each skip 3 x 50 meters Cool down: Static stretching for 5 minutes Day 4: Warm up: Pendulum Kicks, Step Lunge, Dot Drill Mountain climbers: 5 sets for 45 seconds each (maximize range of motion). Remember chin up and eyes forward. Jog 3 – 5 miles; record your time with Map My Run. Achilles Pulls: Lie on back; wrap band (or towel or belt) around toe and pull 60 seconds each leg Core Exercises: 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
This weekly RUGBY training program is intended to build strength, power, and agility as well as prevent injury. Other programs can help improve in these areas that another coach may have outlined. Either way is fine with me; the point is to prepare for the start of the season. Please find a way to MOTIVATE YOURSELF to get stronger. If it helps, find a partner to remind you to workout, to push you during your workout, to observe and spot your form, and to keep you safe. We have also created a workout group at Map My Run for you to log your workouts: http://www.mapmyrun.com/us/burke-va/west-endrugby-group-127323. Exercise any four days per week that match your personal schedule. This program has a different focus for each day so do not skip a training session. You only have a few weeks to get ready: this method will maximize gains. If you do not understand an exercise, feel free to shoot me an email, text, or phone call. All answers will be broadcast at @WERugbyStronger on Twitter: follow us! Coach Twomey [email protected] 603 767 6934 Key items to remember: 1. Rest – Your muscles grow during the rest between workouts. Make sure you get plenty of rest. 2. Nutrition – Always: eat a balanced diet daily! Consume snack of 80% carbs/20% protein 150 minutes before each session; consume snack of 20% carbs/80% protein during or within 50 minutes after each session; of course, hydrate always! 3. Form – Each exercise is designed to target specific requirements to improve RUGBY performance: if you do not use proper form, you will not get the most out of the exercise and you could get hurt. When in doubt, lower the amount of weight (leave your ego out of it) so you can use proper form. Also, brush your teeth and eat breakfast with your weak hand to improve dexterity. 4. Keep a notebook (or log workouts in Map My Run) – Record the amounts so you can improve each week. Examples: which dumbbell did you use for Shoulder Press? how many Campeses did you complete? what size medicine ball did you use?
Day 1: 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 Strength Exercises: Hamstring Curls, Triceps Dips, Shoulder Shrugs, Single-leg Leg Press or Squats, Lat Pulldowns, Warburtons (calf raises w/dumbbell in hand) each 3 sets of 5 – 7 reps Core Exercise: Plank: Rest on forearms and toes; flat back; eyes forward 2 sets to failure Cool down: Static stretching for 5 minutes Day 2:
Warm up: Pendulum Kicks, Step Lunge, Fingertip pushups 5 x Hill Sprints: Chin up; exaggerate arm swing and knee drive. Jog 3 – 5 miles; record your time with Map My Run. Neck Bridge: Front and Back each configuration for 45 seconds Core Exercises: 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 Day 3: Warm up: Jog 800 meters, Pendulum Kicks, Step Lunge Box (or Stair) Hops: left foot, right foot, both feet (continuous hops; land on balls of feet; assist with FULL arm swing) each configuration for 45 seconds Power Cleans: 3 sets of 5 – 7 reps 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 45 seconds Triangle: Legs stationary at 2 x shoulder width; one hand on shin; one hand reaches to sky 60 seconds each side Zebos: 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 45 seconds Super skips: Drive knee up on each skip 3 x 50 meters Cool down: Static stretching for 5 minutes Day 4: Warm up: Pendulum Kicks, Step Lunge, Dot Drill Mountain climbers: 5 sets for 45 seconds each (maximize range of motion). Remember chin up and eyes forward. Jog 3 – 5 miles; record your time with Map My Run. Achilles Pulls: Lie on back; wrap band (or towel or belt) around toe and pull 60 seconds each leg Core Exercises: 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
