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Helderberg Rugby Pre-Season Gym Program


Off Season Program » 12 Week Off-Season Gym Programme

This a guideline you can follow during your off season (26 Oct-8 Jan)

Week #MondayTuesdayWednesdayThursdayFriday
Week 1 (26 Oct)3 km time trialGym 1 Gym 2 
Week 2 (2 Nov)MT 1Gym 1Speed 1Gym 24 x 1 km
Week 3 (9 Nov)MT 2Gym 1Speed 2Gym 24 x 1 km
Week 4 (16 Nov)MT 3Gym 1Speed 1Gym 25 x 1 km
Week 5 (23 Nov ) 3 km time trial Gym 1 Speed 2 Gym 2  
Week 6 (30 Nov) Hill running Gym 3 Games Gym 4 X-training
Week 7 (7 Dec) Hill running Gym 3 Games Gym 4 X-training
Week 8 (14 Dec) Hill running Gym 3 Games Gym 4 X -training
Week 9 (21 Dec) Off week
Week 10 (28 Dec) X-training BW X-training BW  
Week 11 (4 Jan) MT 1 Gym 3 Speed 1 MT 2 Gym 4
Week 12 (11 Jan) Rugby Academy starts

NB: All session should start with a warm up.
5min of medium intensity running follow by 5min of dynamic stretching.

3 km time trial:

  • play rugbyRun a 3 km route on flat surface.
    • If possible run on grass.
  • Repeat the second trial on the same route.
    • Use stopwatch to take time.

4/5 x 1km:

  • Estimate your 1km time (3 km time /3, e.g. 10 min 50 sec = 3 min 36 sec)
    • Run 4 x 1 km within your average 1km time (e.g. 3min 36sec).
  • Rest the same time as your run (rest: work =1:1)
    • Complete 4/5 times

MT 1:

  • Run from try-line to try-line <15 sec
    • Jog back recovery
    • Repeat x 3
  • Run from try-line to opposite 22 m <12 sec
    • 3-5 min Jog back recovery
    • Repeat x 3
  • Run from try-line to halfway-line <8 sec
    • Jog back recovery
    • Repeat x 5
  • Run from try-line to 22 m-lineline <4 sec
    • Repeat x 5
    • Proper warm-down

MT 2:

  • play rugbyRun from try-line to try-line <21 sec
    • Rest balance to 50 sec
    • Repeat x 5
    • 3-5 min active recovery
  • Run from try-line to try-line <19 sec
    • Rest balance to 50 sec
    • Repeat x 5
    • 3-5 min active recovery
  • Run from try-line to try-line <17 sec
    • Rest balance to 50 sec
    • Repeat x 5
    • 3-5 min active recovery
  • Run from try-line to 22 m-lineline <4 sec
    • Repeat x 5
    • Proper warm-down

MT 3:

  • Run from try-line to try-line every 40 sec
    • Repeat x 5
    • 3 min active recovery
  • Run from try-line to opposite 22 m line every 30 sec
    • Repeat x 6
    • 3 min active recovery
  • Run from try-line to halfway line every 20 sec
    • Repeat x 7
    • 3 min active recovery
  • Run from try-line to opposite 22 m line every 30 sec
    • Repeat x 6
    • 3 min active recovery
  • Run from try-line to try-line every 40 sec
    • Repeat x 5
    • Proper warm-down with static stretch

Speed 1:

  • play rugby6 x100 m: 3point start, starting on 50% pace, accelerate every 20 m by 10%
    • Rest 3-5 min
  • 6 x 60 m: 3point start, starting on 40% pace, accelerate every 10 m with 10%
    • Rest 3-5 min
  • 8 x 40 m: 3point start, accelerate focusing on pushing action, arms, staying low to reach 100% by 40 m
    • Walk back recovery.
  • 100% pace. Focus on maintaining from during acceleration.

Speed 2:

  • 15 x 80 m: Accelerate 35 m, slow down for 10 m, accelerate 35 m 100% pace.
    • Walk back recovery - Focus on maintaining from during acceleration

Hill running:

  • Can be done on steps, thick sand, or in shallow water.
  • The running time must be same as rest.
  • Sprint up hill/stairs/sand/water and then walk back the same time.
  • The hill must be quite long and not to steep.
  • Option 1: 6 x 60sec/45sec/30sec/15sec (1:1 work: rest ration)
  • Option 2: 6 x 30sec/8x20sec/10x10sec (1:1 work: rest ration)

Games:

  • play rugbyIt can be any fun, competitive, high intensity activity/game that last for longer than 30 min.
    • Touches
    • Squash
    • Basketball
    • Soccer
    • Tennis
    • Volley ball

X-Training:

  • It can be any physical activities other than sport (30 min +)
    • Forrest run Canoeing
    • Tire flipping
    • Mountain climbing
    • Frisbee
    • Car pushing
    • Swimming
    • Wood chopping
    • Gardening (spading/raking)
    • Water sport
    • Body boarding/Surfing

Refer to 12 week off season gym program for guideline to gym work that can be done in the off season. If you don’t have access to a gym, refer turbulence training on some body weight training you can do in the off season. Work hard at this!

Your 12 Week Off-Season Gym Programme

  • Start all gym session with 5-10 light cardio work. Do 1 set on each exercise with 50% off weight that you’re going to use as a warm set.
    • BB= Standard Olympic bar bare bell
    • DB = dumb bell

Gym 1:

ExerciseTempoRestWk1Wk2Wk3Wk4Wk5
Back squat2:190sec12/12/1212/12/10/1012/10/8/812/10/8/1212/12/10/10
Leg Press3:160sec12/1212/12/1212/10/810/8/812/12/12
BB bench Press2:190sec12/12/1212/12/10/1012/10/8/8 12/10/8/1212/12/10/10
DB shoulder press3:160sec12/1212/12/1212/10/810/8/812/12/12
Under hand pull up2;190secMax x 2Max x 3Max x 4Max x 5Max x 3
Horizontal pulley3:160sec12/1212/12/1212/10/810/8/812/12/12
Seated db bicep curls3:160sec12/12/12/12/1210/10/1010/10/1012/12/12
Hamstring bridging 60sec3x 10sec3 x 15sec4 x 15sec4 x 20sec3 x 15sec
Abdominal crunches 60sec2 x 20-303 x 20-304 x 20-305 x 20-303 x 20-30

Gym 2:

ExerciseTempoRestWk1Wk2Wk3Wk4Wk5
DB lunges2:160sec12/12/1212/12/1210/10/1010/10/1012/12/12
DB Step ups3:160sec12/12/1212/12/1210/10/1010/10/1012/12/12
DB incline press2:190sec12/12/1212/12/10/1012/10/8/8 12/10/8/1212/12/10/10
DB lateral raises2:160sec12/1212/12/1210/10/1010/10/1012/12/12
Overhand pull ups2;190secMax x 2Max x 3Max x 4Max x 5Max x 3
DB One arm row3:160sec12/1212/12/1212/10/810/8/812/12/12
Triceps extension (any)3:160sec12/1212/12/1210/10/1010/10/1012/12/12
Hamstring curls4:160sec12/1212/12/1210/10/1010/10/1012/12/12
Prone bridge hold 60sec2x20sec3x20sec3x30sec3x30sec3x20sec

Gym 3:

Exercise Tempo Rest Wk1 Wk2 Wk3
Back squats 2:1 90sec 8/8/8 8/8/6/6 6/6/6/6
DB step up 2:1 60sec 12/12 8/8/8 8/8/8
DB flat bench press 2:1 90sec 8/8/8 8/8/6/6 6/6/6/6
DB flyes 3:1 60sec 12/12 8/8/8 8/8/8
BB bend over rows 2:1 90sec 8/8/8 8/8/8 8/8/8/8
Lateral pull downs 3:1 60sec 12/12/ 12/12/12 10/10/10
Alternating bicep curls 2:1 60sec 12/12 12/12/12 10/10/10
Hamstring single bridging   60sec 4 x 15sec 4 x 20sec 5 x 20sec
Abdominal crunches   60sec 3 x 30-40 4 x 30-40 5 x 30-40

Gym 4:

Exercise Tempo Rest Wk1 Wk2 Wk3
Leg press 2:1 90sec 8/8/8 8/8/6/6 6/6/6/6
DB lunges 2:1 60sec 12/12 8/8/8 8/8/8
DB standing shoulder press 2:1 90sec 8/8/8 8/8/6/6 6/6/6/6
Lateral raises 3:1 60sec 12/12 8/8/8 8/8/8
Under arm pull ups 2:1 90sec Max x3 Max x 3 Max x 3
Incline pulley 3:1 60sec 12/12/ 12/12/12 10/10/10
Narrow grip bench press 2:1 60sec 12/12 12/12/12 10/10/10
1 leg hamstring curls 4:1 60sec 12/12 12/12 12/12
Prone bridge hold   60sec 3x20sec 3x30sec 4x30sec

BW
All upper body exercise = do max
All legs = do 20
All full body = 10

Wide grip pushups/BW squat (toe’s pointing out)/Burpbees/pull ups/Lunges/sit ups/Narrow grip pushup.

Repeat 8-10 times. Rest 2-3min between sets




Management 2015
2015 Management

Page Category: Rugby Gymnasium Program Helderberg Rugby Club