Summer Training

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Pre season training schedule

New skills

1) Lifting in the lineout
2) Catching ball above the head from restarts whilst in the air
3) Lifting catchers at restarts

Areas of our game we must improve before the start of next season

1) Mauling
2) Flat line defence incorporating blitz defence
3) Long passing at pace
4) Support in open or broken play
5) Straight running

Areas of our game that need fine-tuning

1) Scrums
2) Tactical lineout play
3) Lines of running
4) Support lines

Pre season training must consist of three different elements and their introduction with be staggered.

1) Endurance / Stamina. A base level of endurance will be introduced, this can be seen as the foundations of all rugby players fitness. Players must spend time at home working on endurance.
An endurance session should last from 40 min to an hour of constant work, keeping your heart rate between 75 – 80 % of its max

Max HR = 220 – AGE

My example 220 – 30 = 190 BMP 75 % of 190 = 145 BPM

Therefore I will aim to work at 145 BPM or higher for 40 minutes or more

Take your pulse for 6 seconds and add a 0 on the figure you get – you count to 11 your pulse will be 110 BPM

Examples of endurance exercises

Swimming (LIDO open soon)
Running (try to avoid road running)
Cycling
Rowing (concept 2)
Cross trainers

2) Power. This can be built by the use of specific exercises and the introduction of weights ( It is not recommended that people under the age of 16 lift heavy weights)

Examples of power exercises

Press up- change the angle of the press up by placing your feet at different angles, on a chair, or even on a table, different muscles will be used. Also change the position of your arms, wide / narrow
Triceps dips – again on a chair
Squats – hold a disc weight close o your chest, increase the weight with time

3) Speed. Speed will be worked on in the latter stages of pre season, this will involve plyametric exercises and a range of sprints, simple bounds and angle changing exercises.

Nutrition

It is imperative as a rugby player that you are getting a balanced diet. You must eat balanced levels of protein, carbohydrate, fat and vegetables.

We need protein for the muscles to repair and grow. You can buy protein powers but the best source is white meat (CHICKEN / TURKEY) don’t be afraid of fat, we need it and each meal should contain about 10% fat.

A simple rule is, if your plate is covered in colour it’s a nutritious meal

(does not mean tomato ketchup and brown source)

TIME TABLE

JULY 9th Power circuit
Handling skills
Long passing as pace
Lines of running
Touch

JULY 16th Power circuit
Handling skills
Support running
Defence
Touch

JULY 23rd Endurance training (bring your running shoes)
Support running
Touch

JULY 30th Speed training
Handling skills
Lineouts
Scrum work
Defence
Team runs
Touch

AUGUST 6TH Speed training
Scrum work
Tackling yes tackling
Rucks and Mauls
League

AUGUST 13th White board session
Speed training
Team runs
Defence
League

AUGUST 20th Speed training
Handling skills
Lineouts
Team tactics
Team runs
Scrum work
Defence
League

AUGUST 27th Team runs
Full team tactics
Touch