2008 Pre-season training program

Pre season training will be held on Tuesdays at Alexandra Headland Surf club in the

southern car park

On Thursdays at the Nambour Club House‘Victory Park’Laidlaw RoadWoombye

The first session commences Tuesday 14 January 2008 at 6.00p.m.

This session will be at the club house to complete registrations and receive your

training programs.Please bring runners and a drink bottle.

Facts and Figures In Rugby the ball is only in play for 30

minutes Play is made up of 100-150 discreet

activities 85% last less than 15 seconds 50% last less than 10 seconds 30 seconds of continuous play rare 30-40 scrums 60-70 line-outs Forwards run 6-10 km in a game and need

endurance Backs run 6-8 km and need speed

What we need

•Aerobic base to sustain activity over time

•Anaerobic Endurance (muscular exertion in the absence of oxygen)

•Power = recruit muscles quickly and often

•Strength = apply maximum muscle effort

It takes 20 seconds to replenish 50% ATP

It takes 60 seconds to replenish 87% ATP

It takes 3-4 minutes for full recovery

We don’t have 3-4 minutes in a game so in training we create lactic build up via activities such as Jingle Jangles (shuttle runs) and increasing our Oxygen Saturation Levels (VO2) via long running .

This is the basis of our pre season training

Try This Activity

Run at a steady pace for a kilometre and either run up a hill or increase your pace. The muscles are now exerting more and require more ATPs and as such more oxygen. The breath quickens and remains so even when the activity ceases as we try to pay our oxygen debt

Finally we do activities to give us a good aerobic base by creating lactic/pain barriers which we attempt to push through

Simple??? Yes but there are no shortcuts with these activities

It requires a considerable group effort or there will be too many passengers for the rest to carry. This will inevitably lead to failure.

The following program is in part borrowed from the Australian

Institute of Sport Rugby Program.

2 sessions per week are provided by the club and the remaining sessions MUST be done in your own time

4-5 sessions a week is the expectation

Please keep this sheet handy to monitor your progress

Forwards Backs

Week 1 4 sessions x 3km 4 sessions x 3km

Week 2 2 sessions x 3km 2 sessions x 4km

2 sessions x 5km 2 sessions x 5km

Pre Season Training program Nambour Rugby Union Football Club Inc

Weeks 3-4 3 session per week

Session 1 30-40 minute jog

Session 2 (Tuesday) 5 minute jog

3000 m run

2000 m run

1000 m run

Session 3 (Thursday) Repeat Session 2

Weeks 5-8 4 session per week

Rest period

Session 1 25 minute run

Session 2 (Tuesday)

1600m run 5 minute

2 x 300m in 60s 2 minute

3 x 200m in 40s

2 minute

4 x 100m in 15-20s

1 minute

4 x 50m in 8-10s

30s

4 x 50 sprints 1 minute/ 5 min jog

Jingle Jangles

Session 3 20 minute run

Session 4 (Thursday)

200m 37s

Step ladder 150m 25s

100m 15s

50m 7s

25m 3.5s

Rest 5 minuteRepeat backwards

Jingle Jangles

Level Number Time

Plateau 1 15 Jingle Jangles 10 no rest

5 with 5 sec rest

Plateau 2 20 Jingle Jangles 10 no rest

10 with 5 sec rest

Plateau 3 41 Jingle Jangles 10 no rest

10 with 5 sec rest

10 with 10 sec rest

11 with 15 sec rest

Plateau 4 45 Jingle jangles 15 no rest

10 with 5 sec rest

10 with 10 sec rest

10 with 15 sec rest

Jingle Jangles defined as short shuttle runs over 40m

Up and back = 1 x Jingle jangleDivide into 4 groups

Nos. 1-5, 6-8, 9-10-12, 11-13-14-15

Additional activities

Fartleks: Swedish for ‘Speed Play’Interval training over 100 metres

20 m sprints, breath held full paceIn 500m sets

OR3 x 40m at 75%

4 x 100m at 100%2 x 70m at 75%

6 x 20m at 100%

Push/Resistance Drills on pads in 30s cycles

Punching Drills on pads

Warm downs and warm ups involving balls and pads

Sled resistance training

Beep Test

Enjoy the challenge

Try your hardest

Reap the rewards

Good Luck