Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Leg Press

Leg Curl

Calf Raises

Leg Extension

Abductions

Knee Raises

All exercises to be 3 sets of 12 reps at 8-9 RPE1min rest between sets

15 x 50m at 100%Every 1 min 30sec

20x10m at 100%Every 1min

4x800m at 80% MHRWork:Rest 1:2

6 x 400m at 90% MHRWork:Rest 1:3

Lat Pulldowns

Bench Press

Military Press

Upright Row

Bicep curls

Tricep extensions

All exercises to be 3 sets of 12 reps at 75% of 1RM1min rest between sets

15x50m at 100% every 1min 30sec

20x10m at 100% every 1 min

Ball skills

Strategies

Grids

Practice Game

1 hour run, 70% MHR

Tuck Jumps 2x8Hops 2x6 Zig-zag jumps 2x6Bounds 2x8Squat Jumps 2x4

The programme below was carried out during week 6 of a 6 week programme. The previous weeks were run; wk 1 = 70% final volume, wk 2&3 80%, wk 4&5 90%.

NB – each training session had an appropriate warm-up and cool-down

Resistance Training SessionSession Components

Warm-up

Resistance Training Exercises: 3 sets of 12 at 75% of 1RM (~1min rest between sets)• Squats• Press-ups• Standing Row with Dyna-Band• Shoulder Exercise• Tricep Dips• Bicep Curls• Crunches• Dorsal Raise

Cool-down & Stretches

Questions that may help with training logs:

• What exercise/s from the session are specific to touch rugby? Why?

• How could you progressively overload these exercises? List 3 examples.

• Instead of using a fixed recovery time between sets what did we do? Did this provide adequate recovery time?

• How did you adjust the intensity of some exercises to achieve the 75% target?

• How long did the resistance training session go for? Was this adequate?

• What is the disadvantage of doing the resistance training programme in a circuit fashion? Hint – think of the order of exercises, what would you want to work first and last?

Plyometrics A method of training designed to improve

muscular power (strength and speed).

Plyometric training involves high-intensity, explosive muscular contractions involving the use of the stretch-shortening cycle

Stretch-Shortening Cycle

Quick eccentric movement before explosive concentric movement

Prerequisites for Plyometrics

• Chu (1998) recommends a participant should able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core strength is also important.

• Age

• Footwear

• Technique

Specificity with Plyometrics

• Lower-body Plyometrics

eg. box jump, bounding

• Upper-body Plyometrics

eg. press-ups with clap, medicine ball pass

• A mix of both?

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Leg Press

Leg Curl

Calf Raises

Leg Extension

Abductions

Knee Raises

All exercises to be 3 sets of 12 reps at 8-9 RPE1min rest between sets

15 x 50m at 100%Every 1 min 30sec

20x10m at 100%Every 1min

4x800m at 80% MHRWork:Rest 1:2

6 x 400m at 90% MHRWork:Rest 1:3

Lat Pulldowns

Bench Press

Military Press

Upright Row

Bicep curls

Tricep extensions

All exercises to be 3 sets of 12 reps at 75% of 1RM1min rest between sets

15x50m at 100% every 1min 30sec

20x10m at 100% every 1 min

Ball skills

Strategies

Grids

Practice Game

1 hour run, 70% MHR

Tuck Jumps 2x8Hops 2x6 Zig-zag jumps 2x6Bounds 2x8Squat Jumps 2x4

The programme below was carried out during week 6 of a 6 week programme. The previous weeks were run; wk 1 = 70% final volume, wk 2&3 80%, wk 4&5 90%.

NB – each training session had an appropriate warm-up and cool-down

Circuit Training

Involves an individual completing a variety of different exercises one after the other.

Can be used to train many fitness components within the same training session

eg. bench press treadmill box jumps etc(strength) (aerobic) (power)

Or can be used for a more narrow focuseg. box jumps bounding depth jumps etc

Circuit Structure

To avoid the same muscles getting overloaded:Work different muscles at each stationMaybe have a few low intensity ‘recovery’

stations such as walking, jogging or stretching

Plyometric (power) Circuit

2min walking between exercises

30 seconds

30 seconds

30 seconds

30 seconds30 seconds

Circuit for 22 Touch Athletes

• Fitness Components (eg aerobic, strength…):• Eleven Exercises (in order)

• Work time:• Rest time:• Duration of Session:

Exercise ideas:• Push ups• Lunges• Dyna-band Row• Shuttle runs• Skipping• Medicine ball passes• Bicep curls• Tricep dips• Isometric holds

• Star-jumps• Crunches• Squat jumps• Oblique crunches• Agility cone run• Step ups• Swissball leg curl• Walking• Stretching• Sprints

Circuit for Touch Athlete

Skipping

Lunges

Medball

passes

Agility

Cone Run

Box JumpsShuttle Runs

Prone Hold

Swissball

Leg Curls

High Knees

On the spot

Back extension

Principles and Methods

• List as many principles of training as you can

• List as many methods of training as you can