You may substitute
fartlek running for anaerobic work. Fartlek is ‘speed play – a 3 mile run where
you pick distances and sprint for instance, from the mailbox to the telephone
pole. You intersperse jogging and sprinting for 3 + miles
On days you are playing
rugby – consider those anaerobic days as well BUT use some of the routine below
as a warm-up and warm down
You may also
substitute hill work for anaerobic work: 3x8 on a 40m hill (Total = 24
sprints) Or 4x6 on a 60m hill (Total = 24 sprints)
Walk back down is recovery and 2mins between sets.
AND you may substitute cross fit for any workouts! Try to do
at least one crossfit day a week.
All these lifts can be
found on-line – Youtube!
Monday: Agility
and Lifting
AM Lift: Linear
Hang cleans: 3 x 8
Front squats: 3 x 8
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Chin-ups 3 x 8
Bench Press 3 x 8
Single leg dead lift 3 x 6
Stretch!
Abdominal routine
Week 1-3: one leg hop onto a box or bench (about 12” to
start) 3 x 5 for each leg (stick the jump for 2 sec)
If you do not have access to a gym - for
upper body and core work you can:
- 5
sets of ‘tire flips’ (use an old car tire and squat down, flip the tire,
squat down, flip it…x 10 (5 sets)
- Tire
‘toss’, hoist the tire over your head, bend your legs and throw the tire.
5 x 10reps
- ‘Spinning
tire toss’ like a discus thrower, spin and launch the tire (using all your
core)
- Bench
step ups with a backpack full of books
- 8lb
ball toss (buy an 8-10lb ball or make one with sand and an old basketball.
Sit and toss; squat and ‘push’; stand and throw chest pass and over
shoulder pass.
- Do
all the animal walks (tiger, bear, frog, Spiderman)
- Mad
push-ups with different hand positions (wide, in close, on your fists, on
our fingertips) 50 a day
Tuesday: Anaerobic
work
5 minute jog
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
5-minute warm-up run, toss
6-8 tennis balls on the field and bend over (with good rugby profile and pick
up the balls while you sprint.
Sprint for 30 seconds, jog for 30 seconds x 8. Jog 2 minutes
Sprint for 1 minute, jog for 30 seconds x 6. Jog 2 minutes
Sprint for 15 seconds, jog for 15 seconds x 6
Jog for 5 minutes
Wednesday: Agility
and lifting
Leg Circuit using your body weight only. No rest in between
reps, 3 sets, 45 seconds rest between sets
·
24 squats (rest 45, repeat x 3)
·
24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
·
24 lateral lunges (12 left, 12 right) (rest 45,
repeat x 3)
·
24 Backward lunges (12 left, 12 right) (rest 45,
repeat x 3)
·
6 squat jumps (rest 45, repeat x 3)
Crawl home with twitchy legs
Thursday: Aerobic
Run 5-6 miles and stretch
Friday:
Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 30. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall
(get a good lean)
Saturday:
Passing/passing work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
200/100’s
Run 200 meters under 45 seconds, rest 20 seconds. Run 100
meters under 20 seconds, rest 40 seconds. Do x 5
Rest 5 minutes, repeat above
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Sunday: Rest =
active rest (listen to your body, if you are tired, just lay around or a long
jog)
Monday: Agility
and Lifting
AM Lift: Lateral
One arm dumbbell snatch: 3 x 8
Front squats: 3 x 8
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Chin-ups 3 x 8
Bench Press 3 x 8
Leg curls 3 x 6
Stretch!
Abdominal routine
Week 1-3: one leg hop onto a box or bench (about 12” to
start) 3 x 5 for each leg (stick the jump for 2 sec)
Tuesday: Anaerobic
work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
15 x 50 meter sprints each one in 8-10 seconds, rest by
jogging 50 meters (about 40 seconds) Max speed!
12 x 25 meters (5-6 seconds) 25 meter jog (20 seconds) Use
different starting positions, hold the ball, pick up the ball
Rest 4 minutes
5 x 100 meter accelerations (each in 20-22 seconds) 40
second jog recovery.
End with jog toss 6-8
tennis balls on the field and bend over (with good profile and pick up the
balls while you sprint.
Wednesday:
Agility and lifting
Leg Circuit using your body weight only. No rest in between
reps, 3 sets, 45 seconds rest between sets
·
24 squats (rest 45, repeat x 3)
·
24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
·
24 lateral lunges (12 left, 12 right) (rest 45,
repeat x 3)
·
24 Backward lunges (12 left, 12 right) (rest 45,
repeat x 3)
·
6 squat jumps (rest 45, repeat x 3)
Shuttle runs. Run 15 yards up and
back at full speed (= 1 shuttle) work on the change of directions. 5-8
shuttles, 30-45 second rest
Thursday: Aerobic
Run 5-6 miles and stretch.
Friday:
Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 30. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall
(get a good lean)
Saturday:
Anaerobic work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
80, 60, 40’s x 8 Run from goal to 80, turn and sprint 60
meters, turn and sprint 40 rest 1 minute (= 1) after you have done 4 rest 2
minutes between sets
150 x 8. Sprint 25 up and back 25. Sprint 50, and back 50
(=1) rest 30 seconds and repeat.
Jog; toss 6-8 tennis balls on the field and
bend over (with good profile and pick up the balls while you sprint.
Sunday: Rest =
active rest (listen to your body, if you are tired, just lay around)
Monday: Agility
and Lifting
AM Lift: Linear
Hang cleans: 3 x 8
Front squats: 3 x 8
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Chin-ups
Bench Press 3 x 8
Single leg dead lift 3 x 6
Stretch!
Abdominals
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Tuesday: Anaerobic
work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
2 sets of 1 x 100meters under 20 sec
2 sets 1 x 150m under 30 sec (walk back to start is your
recovery)
2 sets 1 x 200m under 35sec
2 sets 1 x 100m under 17sec
Rest 2.5 minutes
2 x 150m under 30sec (walk back recovery)
5 x 30 m sprint start 20 seconds recovery
4 x 40m (start with belly on the ground) 20 sec rest between
3 x 50 from sprint start 20 sec between
Jog: toss 6-8 tennis balls on the field and
bend over (with good profile and pick up the balls while you sprint.
Wednesday:
Agility and lifting
Leg Circuit using your body weight only. No rest in between
reps, 3 sets, 45 seconds rest between sets
·
24 squats (rest 45, repeat x 3)
·
24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
·
24 lateral lunges (12 left, 12 right) (rest 45,
repeat x 3)
·
24 Backward lunges (12 left, 12 right) (rest 45,
repeat x 3)
·
6 squat jumps (rest 45, repeat x 3)
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Thursday: Aerobic
Run 5-6 miles and stretch.
Friday:
Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 30. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall
(get a good lean)
Saturday:
Passing/passing work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
2 x 80m, rolling start, 1st 30m @90%, last 50m
@95% effort
3 x 60m, standing start 90% effort, angle change every 20m
4 x 40m, sprint start, 95% effort
6 x 20m, off ground start, 95% effort
All walk back recovery
2.5 minutes rest
1 x 150m in 30 s or less
2 x 100m in 18s or less
6 x 30m @90%
8 x 10m @95%
All rolling starts, all walk back recovery
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Sunday: Rest = active rest (listen to your body,
if you are tired, just lay around)
Monday: Agility
and Lifting
AM Lift: Lateral
Hang cleans: 3 x 8
Push-ups to failure (as many as you can do in good form)
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Rows (on machine) 3 x 8
Leg curls 3 x 6
Stretch!
Abdominals
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Tuesday: Anaerobic
work and passing
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
60m stride outs working on form and running technique.
3 x 6 tuck jumps into 5m springs, no rest between jumps.
6 x 10m sprints walk back recovery
6 x 20m sprints walk back recovery
6 x 40m sprints walk back recovery
Jog: toss 6-8 tennis balls on the field and
bend over (with good profile and pick up the balls while you sprint.
Wednesday:
Agility and lifting
Circuit. 2 Sets, 30sec on, 20 sec off. 60 sec between sets
·
Push-ups
·
Fast squats
·
Boxing with dumbbells
·
Forward lunges
·
Bent over rows (mimic scrum profile)
·
Dumbbell curls
·
Abdominal crunches with weight
·
Jump squats
Shuttle runs. Run 15 yards up and
back at full speed (= 1 shuttle) work on the change of directions. 5-8
shuttles, 30-45 second rest
Thursday: Aerobic
Run and stretch.
Friday:
Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 25. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall (get
a good lean)
Saturday:
Anaerobic
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
Accelerations (5m rolling starts plus a sprint)
5m + 5m sprint x 8 walk back
5m + 10m sprint x 8 walk back
5m + 20m sprint x 6 walk back
4 x 60m stride outs
6 x 15m sprint, jog 10m, sprint 15m, with long walk back
recovery
8 x 80m sprints with a long full recovery of at least 3
minutes between sprints
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Sunday: Rest =
active rest (listen to your body, if you are tired, just lay around)
Monday, August 2: Agility and Lifting
AM Lift: Lateral
Hang cleans: 3 x 5
Front squats 3 x 5
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Bench press 3 x 8
Single leg deadlifts 3 x 6
Stretch!
Abs
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Tuesday: Anaerobic
work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
8x10 meter sprints, start with lateral shuffle for 5 m and
backpedal for 5m, them sprint 10m
8x20m sprints from the ground with backpedal. Start in
push-up position; get up explosively (snap your legs under you) and sprint for
10m, decelerate and backpedal for 10m, end in good athletic position.
6x 40m sprints. Start each sprint every 3 minutes. 40m is
the length of the spring but sprint diagonally, with an aggressive push off the
outside leg to change direction.
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Wednesday:
Agility and lifting
Circuit. Body weight only, no rest between reps, 3 sets, 45
sec rest between sets.
·
24 squats
·
24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
·
24 lateral lunges (12 left, 12 right) (rest 45,
repeat x 3)
·
24 Backward lunges (12 left, 12 right) (rest 45,
repeat x 3)
6 squat jumps (rest 45, repeat x 3)
Shuttle runs. Run 15 yards up and
back at full speed (= 1 shuttle) work on the change of directions. 5-8
shuttles, 30-45 second rest
Thursday: Aerobic
Run and stretch.
Friday:
Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 25. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall
(get a good lean)
Saturday:
Anaerobic
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
10x100m sprints, 3 minute rest between reps
10x15m sprints vary start (up, down, facing left, back,
right) and change of direction, walk back recovery
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Sunday: Rest =
active rest (listen to your body, if you are tired, just lay around)
Monday: Agility
and Lifting
AM Lift: Lateral
Hang cleans: 3 x 8
Push-ups to failure (as many as you can do in good form)
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Rows (on machine) 3 x 8
Leg curls 3 x 6
Stretch!
Abdominal routine
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Tuesday: Anaerobic
work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
60m stride outs working on form and running technique.
3 x 6 tuck jumps into 5m springs, no rest between jumps.
6 x 10m sprints walk back recovery
6 x 20m sprints walk back recovery
6 x 40m sprints walk back recovery
Wednesday:
Agility and lifting
Circuit. 2 Sets, 30sec on, 20 sec off. 60 sec between sets
·
Push-ups
·
Fast squats
·
Boxing with dumbbells
·
Forward lunges
·
Bent over rows (mimic scrum profile)
·
Dumbbell curls
·
Abdominal crunches with weight
·
Jump squats
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Thursday: Aerobic
Run and stretch.
Friday:
Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 25. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall
(get a good lean)
Saturday:
Anaerobic
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
Accelerations (5m rolling starts plus a sprint)
5m + 5m sprint x 8 walk back
5m + 10m sprint x 8 walk back
5m + 20m sprint x 6 walk back
4 x 60m stride outs
6 x 15m sprint, jog 10m, sprint 15m, with long walk back
recovery
8 x 80m sprints with a long full recovery of at least 3
minutes between sprints
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Sunday: Rest = active rest (listen to your body,
if you are tired, just lay around)
Monday: Agility
and Lifting
AM Lift: Lateral
Hang cleans: 3 x 8
Push-ups to failure (as many as you can do in good form)
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Rows (on machine) 3 x 8
Leg curls 3 x 6
Stretch!
Abs
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Tuesday: Anaerobic
work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
2 x 80m walk back recovery
5 x 50 (cut every 3-5m) walk back
5 x 50 Decelerate and accelerate every 5 m walk back
4 x 40m sprint walk back
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Wednesday:
Agility and lifting
Circuit. 2 Sets, 30sec on, 20 sec off. 60 sec between sets
·
Push-ups
·
Fast squats
·
Boxing with dumbbells
·
Forward lunges
·
Bent over rows (mimic scrum profile)
·
Dumbbell curls
·
Abdominal crunches with weight
·
Jump squats
Abs
Shuttle runs. Run 15 yards up and
back at full speed (= 1 shuttle) work on the change of directions. 5-8
shuttles, 30-45 second rest
Thursday: Aerobic
Swim, bike or run and stretch.
Friday: Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 25. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall
(get a good lean)
Saturday:
Anaerobic
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
8 x 10m sprints, start with lateral shuffle 5 m, backpedal
for 5m then sprint 10m (x 8)
8 x 20m sprints from the ground w/ backpedal. Start in
push-up position; get up explosively (snap your legs under you) sprint for 10m,
decelerate and backpedal for 10m (end in athletic position
6 x 40 sprints. Start each sprint every 3 min. 40m is the
length of the sprint but sprint diagonally, with an aggressive push off the
outside leg to change direction
Jog: toss 6-8 tennis balls on the field and
bend over (with good profile and pick up the balls while you sprint.
Sunday, August 22,
Rest = active rest (listen to your body, if you are tired, just lay around)
Monday: Agility
and Lifting
AM Lift: Lateral
Hang cleans: 3 x 8
Push-ups to failure (as many as you can do in good form)
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Rows (on machine) 3 x 8
leg curls 3 x 6
Abs
Shuttle runs. Run 15 yards up and back at full speed (= 1
shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Tuesday: Anaerobic
work
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
60m stride outs working on form and running technique.
3 x 6 tuck jumps into 5m springs, no rest between jumps.
6 x 10m sprints walk back recovery
6 x 20m sprints walk back recovery
6 x 40m sprints walk back recovery
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Wednesday:
Agility and lifting
Circuit. 2 Sets, 30sec on, 20 sec off. 60 sec between sets
·
Push-ups
·
Fast squats
·
Boxing with dumbbells
·
Forward lunges
·
Bent over rows (mimic scrum profile)
·
Dumbbell curls
·
Abdominal crunches with weight
·
Jump squats
Abs
Shuttle runs. Run 15 yards up and
back at full speed (= 1 shuttle) work on the change of directions. 5-8
shuttles, 30-45 second rest
Thursday: Aerobic
Swim, bike or run and stretch.
Friday:
Agility/Lifting
Circuit training: 3 sets 30
seconds, rest 25. Rest 90 seconds between sets using DB or weights
·
Push-ups
·
Fast squats
·
Boxing with dumbbells (10-15 lbs)
·
Bent over rows with dumbbell (or use pec-dec
machine and face wrong way – face toward the pad)
·
Landmines with 45-55lbs
·
Abdominal crunches with weight
·
Shoulder press with dumbbells
·
Push-ups against a wall, explode off the wall
(get a good lean)
Saturday: Anaerobic
2 x 2 minutes of shuttle runs – set the cones every 5 meters
up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and
repeat. REPEAT again after your sprint session.
Accelerations (5m rolling starts plus a sprint)
5m + 5m sprint x 8 walk back
5m + 10m sprint x 8 walk back
5m + 20m sprint x 6 walk back
4 x 60m stride outs
6 x 15m sprint, jog 10m, sprint 15m, with long walk back
recovery
8 x 80m sprints with a long full recovery of at least 3
minutes between sprints
Jog: toss 6-8 tennis
balls on the field and bend over (with good profile and pick up the balls while
you sprint.
Sunday: Rest = active rest (listen to your body,
if you are tired, just lay around)
