Rugby Gymnasium Program Helderberg Rugby Club

3 km time trial:

• Run 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:

• Run 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:

• 6 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:

• It 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!

• 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:

Gym 2: