Fancy Trying This Workout Plan From The Welsh Rugby Academy

welsh rugby training

The 12 week periodisation workout below comes from the Welsh Rugby Academy and is designed to cover all the key aspects of a rugby players training…

Week 1-4 (4sets, 10-12 reps – except Clean pulls 20 x 2)

Monday

Squat
Bench press
Bent over row
Standing shoulder press

Wedensday

Clean pull (20 x 2)
Rom deadlift
Upright row
Hamtring curls

Friday

Squat
Bench
Bent row
Standing Military Press

Week 5-8 (4sets, 5 reps)

Monday

Power clean
Squat
Bench
Bent row

Wedensday

Clean pull
Rom Deadlift
Push press
Hamstring curls

Friday

Power clean
Squat
Bench
Bent row

Week 9-12 (4 sets, 3 reps – work on explosiveness)

Monday

Power clean
Squat
Bench
Bent row

Wednesday

Clean pull
Rom Deadlift
Push press
Hamstring curls

Friday

Power clean
Squat
Bench
Bent row

Week 1-4 = Hypertrophy (90secs recovery)
Week 5-8 = Strength (3min recovery)
Week 9-12 = Power (3-5min recovery)

Week 1-4

Week Sets Reps
1 4 12
2 4 10
3 4 10
4 3 12

Week Monday Wednesday Friday
1 65% 65% 65% (of 1RM)
2 70% 70% 65%
3 75% 75% 70%
4 70% 70% 65%

Weeks 5-9

Week Sets Reps
5 4 5
6 4 5
7 4 5
8 4 5

Week Monday Wednesday Friday
5 80% 80% 75%
6 82.5% 82.5% 77.5%
7 85% 85% 80%
8 82.5% 82.5% 77.5%

Weeks 9-12

Week Sets Reps
9 4 3
10 3 3
11 3 2
12 1 1

Week Monday Wednesday Friday
9 87.5% 87.5% 82.5%
10 90% 90% 85%
11 92.5% 92.5% 87.5%
12 New max New max No train

Speed Training

Sport loading

This involves sprinting whilst being resisted in some manner. This can be
achieved in a variety of ways. These include using harnesses, weighted jackets, parachutes and running uphill. It should be noted, that although these exercises make the specific running muscles stronger, they don?t necessarily make them faster. The resistance you place on a muscle causes it to work harder and may make it recruit more muscle fibres, this increase in power output, through progressive training, will eventually be transferred to your un-resisted running.

e.g:
? Distances 5 – 30m
? Repetition 4 to 8
? Recovery 1 to 3min

Over-speed

This involves a neurological adaptation to training. This means that you adapt
the muscles you have to make them move more quickly. This may be done either by being pulled along using an elastic harness, whereby the body must get used to moving more quickly than it has previously, or achieved by running down gentle slopes. YOU MUST PERFORM THIS WITH CORRECT POSTURE. Over speed training needs to be perfomed only when you’re not feeling sore from prior training. So there is no residual fatigue.

e.g:

Tie a bungee to an immovable object. You should then back up 30-35m to create the necessary tension in the bungee.

Agility

Agility involves being able to move over short distances quickly, change
direction well and training the body to be able to manage its own weight when
changing direction.
Agility can be developed by trying to replicate the movements that occur on a
pitch. This can be achieved by using equipment such as speed ladders, cones,
mini hurdles and poles. It should always be remembered that being able to
decelerate is as an important part of agility training as being able to accelerate.

Improvement towards agility and general speed can be performed using SAQ (Speed, Agility, Quickness):

http://www.brianmac.demon.co.uk/agility.htm#ladder

INTERVAL TRAINING – Endurance

Farleck training is a common form of interval training as it usually replicates the suddent pace changes applied on the pitch.

e.g:

10 minutes warm up jog.
Repeat 3 times – Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.
10 minute cool down jog

Circuit training

Circuit training is an excellent way to improve mobility, strength and stamina.
E.g:

8 Exercises to do in Circuit

Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise (supermans)

Duration:

20 to 30 seconds work on each exercise with a 30 second recovery between each exercise.
3 to 5 sets with a 3 minute recovery between each set.

Read more here.

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