lady panther rfc spring 2007 preseason fitness training
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Lady Panther RFC Spring 2007 Preseason Fitness Training

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Lady Panther RFC Spring 2007 Preseason Fitness Training. Coach Scot Prunckle. Introduction. These workouts are adapted from the preseason training regimen used by the USA Rugby Women’s National Team

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introduction
Introduction
  • These workouts are adapted from the preseason training regimen used by the USA Rugby Women’s National Team
  • In the initial four week phase of training you will have three strength training days and two cardio days per week
  • We will designate group training leaders to assist you in learning the exercises and meeting your cardio and strength goals
  • If you have prior experience in these types of exercises, please let us know! We value your input!
agenda
Agenda
  • In Phase One you will complete a four-week workout focused on:
    • Periodized Strength Training: three sessions per week that take about an hour to complete
    • Cardio: Speed, Agility and Quickness - two sessions per week that take about an hour to complete
    • Core Conditioning: two sessions per week that take approximately 15 minutes to complete
overview
Overview
  • The Purpose of Phase One conditioning is to create a base of muscular strength, cardiovascular fitness and core conditioning to prepare you for the rugby season.
  • The “hypertrophy” phase of strength training will prepare you for rugby by building up your base musculature.
  • The first phase of Speed, Agility and Quickness exercises will increase your stamina via sprinting exercises, which does not work counter-productively to muscle development
  • The Abdominal Circuit exercises will help build your core strength and ready you for contact.
scope and goals the big picture of rugby fitness part 1 of 3
Scope and GoalsThe Big Picture of Rugby Fitness (Part 1 of 3)

Sometimes it helps a bit to know where you’re going with a conditioning program: The long-term goal of this workout program is to provide you with the proper development of strength, speed, agility and core conditioning. The program is based on three areas of focus

  • Periodized Strength Training: This segment of the program is designed to initially develop your muscularature, followed by increasing your strength then the power (explosive movements) of your muscles. The final phase of the workout is your maintenance phase. The overall goal is to initially increase the mass of muscle groups that are underdeveloped, then strengthen and tone your muscles – leading to a more balanced development of your body.
    • Phase 1: Hypertrophy Phase: Develop adequate muscularature throughout the body. The Hypertrophy Phase is also known as “Shocking the Muscles.” This four-week segment is the only muscle building you will do throughout the program.
    • Phase 2: Strength Phase: Develop a positive relationship between muscle size and strength. Lifting heavier weight with lower repetitions will increase strength without over-developing muscles. Plyometric Exercises and Total Body Lifts are introduced.
    • Phase 3: Power Phase: By increasing the speed of each repetition in Total Body Lifts, and adding plyometric exercises, you will increase the power (and speed) you produce with each concentric muscle contraction.
    • Phase 4: Maintenance Phase: Emphasis is placed on proper technique and quickness in Total Body Exercises to reduce you time in the weight room and maintain the strength and power you have developed.
scope and goals the big picture of rugby fitness part 2 of 3
Scope and GoalsThe Big Picture of Rugby Fitness (Part 2 of 3)
  • Speed, Agility and Quickness: The simple goal is to provide you with exercises that allow you to become an explosive runner, with the necessary agility for evasive maneuvers (continuity rugby) and the endurance for sustained sprinting.
    • Phase 1: Endurance and Mobility: Develop the endurance of sustained sprinting required in the sport. By training with middle distance sprinting instead of distance running, you will not be training at cross-purposes with the strength training portion of the program. In this section we aim to increase your cardio endurance.
    • Phase 2: Strength and Speed: With the introduction of higher intensity short-distance sprinting, and plyometrics, we begin to focus on the anaerobic training required to increase your stamina on the field.
    • Phase 3: Agility and Anaerobic Threshold: By increasing the use of shuttle exercises, we will extend your Anaerobic Threshold (AT) while developing the muscle reaction necessary for dynamic movement about the field (continuity rugby and dangerous running).
    • Phase 4: Speed and Aerobic Training: With renewed focus on longer sets of high-intensity short-distance sprinting, we will increase your ability to perform higher intensity sprinting at later and later times in the match. We aim to increase the amount of time in which you are able to work in the aerobic zone. This reduces fatigue during the match.
scope and goals the big picture of rugby fitness part 3 of 3
Scope and GoalsThe Big Picture of Rugby Fitness (Part 3 of 3)
  • Core Conditioning: Core strength development and conditioning is, in essence, training to prevent injury. Many athletes that play contact sports have underdeveloped core strength and are susceptible to injury in contact. Although many of these exercises are not the most fun to perform, they will make your rugby playing experience much more enjoyable for the effort. Not only will you be less likely to experience fatigue late in the match, but you will also have vastly increased recovery time. Core training also helps build the muscularature and endurance necessary to maintain proper rugby position.
    • Phase 1: Basic Core Development (8 weeks): This section focuses on introduction of the requisite core conditioning exercises, and develop adequate strength for the second phase of the core development program. These exercises focus primarily on abdominal training, with secondary development in the muscles of the lower back, hips and legs. The exercises are only performed once per week in this phase.
    • Phase 2: Advanced Core Development (8 weeks): In this phase, you will start performing core development exercises twice per week and add some exercises with weights to continue your core development.
day 2 week 1 saq core

NAME

DATE

Day 2, Week 1 – SAQ & Core

** See Agility Ladder Diagrams. When running Agility Ladders, the exercise is performed twice per set.

If performing this exercise when coaches are not present, please perform one of the alternate exercises.

day one week two periodized strength training

NAME

DATE

Heavy Lift Day

Exercise

Sets x Reps

Set 1

Set 2

Set 3

Set 4

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Power Cleans

3 x 6

2 – 3 minutes rest

Back Squat

4 x 10

2 – 3 minutes rest

DB Bench Set-Ups (Front)

3 x 8

2 – 3 minutes rest

Romanian Dead Lift

3 x 8

2 – 3 minutes rest

Incline DB Press on Exercise ball

3 x 8

2 – 3 minutes rest

Lat Pulldown

3 x 8

2 – 3 minutes rest

Crunches

1 x 30

Day One, Week TwoPeriodized Strength Training
day 2 week 2 saq core

NAME

DATE

Day 2, Week 2 – SAQ & Core

** See Agility Ladder Diagrams. When running Agility Ladders, the exercise is performed twice per set.

If performing this exercise when coaches are not present, please perform one of the alternate exercises.

day one week 3 periodized strength training

NAME

DATE

Heavy Lift Day

Exercise

Sets x Reps

Set 1

Set 2

Set 3

Set 4

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Power Cleans

3 x 6

2 – 3 minutes rest

Back Squat

4 x 10

2 – 3 minutes rest

DB Bench Set-Ups (Front)

3 x 8

2 – 3 minutes rest

Romanian Dead Lift

3 x 8

2 – 3 minutes rest

Incline DB Press on Exercise ball

3 x 8

2 – 3 minutes rest

Lat Pulldown

3 x 8

2 – 3 minutes rest

Crunches

1 x 30

Day One, Week 3Periodized Strength Training
day 2 week 3 saq core

NAME

DATE

Day 2, Week 3 – SAQ & Core

** See Agility Ladder Diagrams. When running Agility Ladders, the exercise is performed twice per set.

If performing this exercise when coaches are not present, please perform one of the alternate exercises.

day 2 week 4 saq core

NAME

DATE

Day 2, Week 4 – SAQ & Core

** See Agility Ladder Diagrams. When running Agility Ladders, the exercise is performed twice per set.

If performing this exercise when coaches are not present, please perform one of the alternate exercises.

agility circuit 1

5 meters

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

Agility Circuit #1

5 meters

backpedal

5 meters

Shuffle to left

Shuffle to right

Sprint to finish

END

Sprints between cones

sprint

START

Slalom Run

2 meters

sprint

2 meters

2 meters

2 meters

15 meters

LPRFC Preseason Fitness Training 2007

agility circuit 2

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

10 meters

Agility Circuit #2

Agility Rope Ladder:

Advance through ladder

by putting two feet in each

square, then one foot out

This is the Icky Shuffle.

Run between cone “gates”

then backpedal around the

deep cone and attack into

the next gate.

Decision Gate:

If the coach moves

left, you move right

5 meters

END

sprint

Shuffle to left

Shuffle to right

5 meters

backpedal

START

sprint

LPRFC Preseason Fitness Training 2007

slide35

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

Basketball Court Agility #1Distances given are on a regulation size NCAA basketball court that measures 84’ from baseline to baseline.

NOTE: The sprint lines are drawn across the

court for clarity. However, this agility work is

designed to be performed in a single-file line.

15.38 meters

Sprint to opposite free-throw line

END

Sprint

START

Sprint

Shuffle to left

Backpedal

Sprint

Shuffle to right

Sprint to opposite free-throw line

Slalom around block

and free-throw tabs,

sprint to baseline

5.85 meters

7.07 meters

7.07 meters

5.85 meters

12.92 meters

25.85 meters

LPRFC Preseason Fitness Training 2007

slide36

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

Basketball Court Agility #2Distances given are on a regulation size NCAA basketball court that measures 84’ from baseline to baseline.

15.38 meters

Sprint to workout partner

END

START

Sprint to opposite free-throw line

Decision Gate:

If partner moves

left, you move right

Run into and backpedal

out of block and tabs

Shuffle to left

Shuffle to right

Backpedal

Sprint

7.07 meters

7.07 meters

5.85 meters

12.92 meters

25.85 meters

LPRFC Preseason Fitness Training 2007

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