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20 Week - 3 Phased Strength & Conditioning Program

Rugby training program

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278 views10 pages

20 Week - 3 Phased Strength & Conditioning Program

Rugby training program

Uploaded by

vp9zdy6wjw
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Strength & Conditioning Program

Phase 1: Hypertrophy
Weeks 1-4:

ESD:
Phosphate Decrement Intervals
10 x 40m max e ort on :30 interval (test)
MONDAY ESD
Week 1: 6 x 60m/6 x 50m/6 x 40m :30 / 90-120 sec rest in between sets
Week 2: 6 x 60m/ 2x 6 x 50m :30
Week 3: 2x 6 x 60m/6 x 50m :30
Week 4: 3x 6 x 60m :30
TUESDAY ESD
Pattern Run
Week 1: 4 sets 3 reps
4 x 10m Shuttle (10m sprint, down-up, start laying on stomach)
5 burpees
Bear crawl 10m into Crab walk 10m
5 pushups
4 x 10m Shuttle
Week 2: 4 sets 3 reps
4 x 10m Shuttle
6 burpees
Bear crawl 10m into Crab walk 10m
6 pushups
4 x 10m Shuttle
Week 3: 4 sets 3 reps
4 x 10m Shuttle
7 burpees
Bear crawl 10m into Crab walk 10m
7 pushups
4 x 10m Shuttle
Week 4: 4 sets 3 reps
5 x 10m Shuttle
8 burpees
Bear crawl 10m into Crab walk 10m
8 pushups
5 x 10m Shuttle
THURSDAY ESD
Malcolm Drill - 1:1 Work - Rest Ratio
Week 1: 1-4 4-1 Malcolm Drill back pedal up, regular down
Week 2: 1-5 5-1 MD back pedal up, regular down
Week 3: 1-6 6-1 MD regular up, back pedal down
Week 4: 3 x Full Malcolm Drill (6 reps) regular
FRIDAY ESD
10m Partner Sprints 90 - 120 sec rest in between sets
Sprint 10m out & back, tag partner, 10 reps each = 1 set
Week 1: 3 x 10m Partner Sprints
Week 2: 4 x 10m PS
Week 3: 5 x 10m PS
Week 4: 6 x 10m PS

Strength & Conditioning Program


Phase 1: Hypertrophy
Weeks 5-8
ESD:
MONDAY ESD
Phosphate Decrement Intervals :30 Interval / 90-120 sec rest in between sets
Week 5: 3x 6 x 40m :30
Week 6: 3x 8 x 40m :30
Week 7: 3x 10 x 40m :30
Week 8: PDI Test - 10 x 40m max e ort on :30 interval
TUESDAY ESD
10/20/30’s 90 - 120 sec rest in between sets (down ups on each turn)
Week 5: 6 x 10/20/30
Week 6: 7 x 10/20/30
Week 7: 8 x 10/20/30
Week 8: 1km Test - 10 x 100m continuous
THURSDAY ESD
Malcolm Drill 1:1 Work to Rest Ratio
Week 5: 1-6 6-1 MD
Week 6: 1-7 7-1 MD
Week 7: 1-8 8-1 MD
Week 8: 4 x Full Malcolm Drill
FRIDAY ESD
Pattern Run
Week 5: 4 sets 3 reps
5 x 10m Shuttle (10m sprint, down-up, start laying on stomach)
9 burpees
Bear crawl 10m into Crab walk 10m
9 pushups
5 x 10m Shuttle
Week 6: 4 sets 3 reps
5 x 10m Shuttle
10 burpees
Bear crawl 10m into Crab walk 10m
10 pushups
5 x 10m Shuttle
Week 7: 4 sets 3 reps
6 x 10m Shuttle
10 burpees
Bear crawl 10m into Crab walk 10m
10 pushups
6 x 10m Shuttle
Week 8: Bronco Test - 5 x 60m - 40m - 20m continuous (for time) - Under 5:00 very good, 4:30 & under pro

Strength & Conditioning Program


Phase 2: Strength
Weeks 1–3
ESD
MONDAY ESD
PDI on :30 / 90-120 sec rest in between sets
Week 1: 8 x 60m/ 2x 8 x 50m :30
Week 2: 2x 8 x 60m/8 x 50m :30
Week 3: 3x 8 x 60m :30
TUESDAY ESD
Malcolm Drill - 1:1 Work to Rest Ratio
Week 1: 1-9 9-1 MD bp up, reg down
Week 2: 1-10 10-1 MD reg up, bp down
Week 3: 5 x Full Malcolm
THURSDAY ESD
Pattern Run
Week 1: 4 sets 3 reps
6 x 10m Shuttle (10m sprint, down-up, start laying on stomach)
11 burpees
Bear crawl 10m into Crab walk 10m
11 pushups
6 x 10m Shuttle
Week 2: 4 sets 3 reps
6 x 10m Shuttle
11 x burpees
Bear crawl 10m into Crab walk 10m
11 pushups
6 x 10m Shuttle
Week 3: Bronco Test - 5 x 60m - 40m - 20m continuous (for time) - Under 5:00 very good, 4:30 & under pro
Friday ESD
20m Sled Sprints (45 lbs) :45 / 90-120 sec rest in between sets
Week 1: 2x 5 x 20m SS
Week 2: 3x 5 x 20m SS
Week 3: 4x 5 x 20m SS
Strength & Conditioning Program
Phase 2: Strength
Weeks 4-6

ESD
MONDAY ESD
PDI on :30 / 90-120 sec rest in between sets
Week 4: 8 x 60m/ 2x 8 x 50m :30
Week 5: 2x 8 x 60m/8 x 50m :30
Week 6: 3x 8 x 60m :30
TUESDAY ESD
Pattern Run
Week 4: 4 sets 3 reps
8 x 10m Shuttle (10m sprint, down-up, start laying on stomach)
12 burpees
Bear crawl 10m into Crab walk 10m
12 pushups
8 x 10m Shuttle
Week 5: 4 sets 3 reps
8 x 10m Shuttle
12 x burpees
Bear crawl 10m into Crab walk 10m
12 pushups
8 x 10m Shuttle
Week 6: Bronco Test - 2x 5 x 60m - 40m - 20m continuous (for time) - Under 5:00 very good, 4:30 & under pro
THURSDAY ESD
Malcolm Drill
Week 4: 1-10 10-1 MD bp up, reg down
Week 5: 5 x Full Malcolm alt. reg & bp
Week 6: 6 x Full Malcolm “ “ “ “
FRIDAY ESD
20m Sled Sprints (45 lbs) :45
Week 4: 4x 5 x 20m SS
Week 5: 5x 5 x 20m SS
Week 6: 6x 5 x 20m SS

Strength & Conditioning Program


Phase 3: Power
Weeks 1-3

ESD
MONDAY ESD
Phosphate Decrement Intervals :30 Interval / 90-120 sec rest in between sets
Week 1: 3x 8 x 40m :30
Week 2: 3x 10 x 40m :30
Week 3: 3x 12 x 40m :30
TUESDAY ESD
Malcolm Drill
Week 1: 1-10 10-1 MD bp up, reg down
Week 2: 5 x Full Malcolm alt. reg & bp
Week 3: 6 x Full Malcolm “ “ “ “
THURSDAY ESD
Pattern Run
Week 1: 4 sets 3 reps
9 x 10m Shuttle (10m sprint, down-up, start laying on stomach)
13 burpees
Bear crawl 10m into Crab walk 10m
13 pushups
9 x 10m Shuttle
Week 2: 4 sets 3 reps
9 x 10m Shuttle
13 x burpees
Bear crawl 10m into Crab walk 10m
13 pushups
9 x 10m Shuttle
Week 3: Bronco Test - 2x 5 x 60m - 40m - 20m continuous (for time) - Under 5:00 very good, 4:30 & under pro
FRIDAY ESD
10m Partner Sprints 90 - 120 sec rest in between sets
Sprint 10m out & back, tag partner, 10 reps each = 1 set
Week 1: 8 x 10m Partner Sprints
Week 2: 10 x 10m PS
Week 3: 12 x 10m PS

Strength & Conditioning Program


Phase 3: Power
Weeks 4-6

ESD
MONDAY ESD
PDI
Week 4: PDI Test - 10 x 40m max e ort on :30 interval
Week 5: 3x 10 x 40m :30
Week 6: 3x 12 x 40m :30
TUESDAY ESD
10/20/30’s 90 - 120 sec rest in between sets (down ups on each turn)
Week 4: 8 x 10/20/30
Week 5: 9 x 10/20/30
Week 6: 10 x 10/20/30
THURSDAY ESD
Malcolm Drill
Week 1: 1-10 10-1 MD bp up, reg down
Week 2: 8 x Full Malcolm alt. reg & bp
Week 3: 10 x Full Malcolm “ “ “ “
FRIDAY ESD
Pattern Run
Week 1: 4 sets 3 reps
10 x 10m Shuttle (10m sprint, down-up, start laying on stomach)
14 burpees
Bear crawl 10m into Crab walk 10m
14 pushups
10 x 10m Shuttle
Week 2: 4 sets 3 reps
10 x 10m Shuttle
15 x burpees
Bear crawl 10m into Crab walk 10m
15 pushups
10 x 10m Shuttle
Week 3: Bronco Test - 2x 5 x 60m - 40m - 20m continuous (for time) - Under 5:00 very good, 4:30 & under pro

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