Dr. Watson Fitness Plan for Rugby with 6 weeks goals.pdf

Fitness Plan for Rugby with 6 weeks goalsExercisesGoalsGreen…GoodOrange..AverageRed……Sub standardSprinting and speed work1) Dumbbell pitcher’s squat. With a dumbbell in eachhand, about 10 to 20Kg each, put one foot on abench or chair, then squat with the other foot andjump back to your starting position, about 20 timeswith each leg. Rest and repeat for a total of 60jumps on each leg. It is important to make thetransitions from one jump to the nextcontinuous, do not pause between jumps.2) Sprints. About 30 minutes of Fartleks, 30 sprints in30 minutes, 20 to 30 meter sprints with jogging inbetween. Up hill is even better 3 times per week3) Speed work. Probably the easiest way to do this isto sprint up 2 or 3 flights of Stairs, stepping oneach stair. A total of 10 flights, 3 times per weekSelf Test 1for these exercises is to sprint 50 meters 10 timesin 5 minutes. The SLOWEST 50 meters should be.This is assuming a running start that is you do notneed to come to a complete stop before starting anew sprint.BacksForwards6,5 secs and better8,1 to 6,6 secs8 secs and above7,0 secs and better8,4 to 7,1 secs8,5 secs and aboveSelf Test 2the vertical jump60cm +45cm-59cm44cm and below1

Upper Body Strength.All these exercises can be done 3 times per week1) Regular pushups, you should do 50 to 100 per dayin groups of 252) Clap pushups, also each day, but 20 in groups of103) Chin ups, done also daily. 50 shoulder width and 20wide chin ups per day.4) Dumbbell snatch. From the squat position and onedumbbell in each hand, the dumbbells resting on thefloor, using mostly your legs and with a straightback, lift both dumbbells above your head witharms extended. Use about 10Kg dumbbells to startwith. Do 3 sets of 10.Self-Test for these exercises is thenumber of clap pushups done in 10secs.Number of clap pushups15+11-148 and belowCore ExercisesThese should be done for 10 to 15 minutes daily.1) Heel to toe rocks2) Walk on heels 10 meters3) Hold knee to chest, stand on opposite toe, freehandstretch toward ceiling, repeat 10 times4) Spiderman, push-up position, left foot to left hand,then right foot to right hand. Repeat 5 times5) Abdominal strengtheners (lie on back, resting onboth elbows and feet, knees bent at 90 deg, hips10cm off the floor.) Straighten one leg. Hold for 20-40 seconds. Repeat with the other leg.6) LUNGES each one 10 times. Remember weightcentred over and push up on the bent knee.a) Simple forward lunges, right leg forward thenleft leg forward 10 times on each leg bodyupright and arms stretched upwards.b) Forward lunges elbow to inside of ankle onopposite side, repeat 10 times on each leg.c) Forward lunges elbow to outside of ankle onthe same side. 10times on each leg.d) Side lunges to the left, 10 times and to theright, 10 times.Self test aerobic fitness with theCoopers 12 minute runMeters run in 12 minutes3000m +2500m to 3000m (This is thetarget range for a rugby player)2500m and below2

10) Corner reverse push-ups. Lean into corner, feet 60to 90 centimetres out from the wall. Hands onchest, elbows at shoulder height. Pinch shoulderblades together, thus pushing upper body awayfrom the wall. Repeat 10 times11) Inchworm. Pushup position, with legs straightwalk your toes forward as far as possible, thenwalk your arms out as far as possible. Finish witha pushup. Repeat 10 times12) Box or stair jumps. Jump up and back onto a stairusing one leg and then the other leg. Repeat 50times13) Bird dog. On hands and knees. One arm andopposite leg stretched out horizontally for 20seconds. Repeat with opposite arm and leg 20seconds.14) Coffee table. On back then support by hands andfeet. Push pelvis upwards. Variation, extend oneleg and then the other, 20 seconds, for each leg.Self test aerobic fitness with theCoopers 12 minute runMeters run in 12 minutes3000m +2500m to 3000m (This is thetarget range for a rugby player)2500m and belowTraining by positionGoals by positionTight 5The tight five does less running but more physical workthan the other players.The training for the tight five should include moreweights and the running exercises need not be sovigorous.35m sprint fastest timegood 5.2sec and belowaverage 5,2 to 5,9secpoor slower than 6,0sec35m sprint, fatigue indexgood below 15%average 16% to 35%poor above 36%Vertical Jump in CMGood 50 cm and aboveAverage 40 to 49 cmPoor 39cm and belowCooper’s Test in MetersGood 2700 m and betterAverage 2300 m to 2700 mPoor below 2300 mClap pushups No in 10 secsGood 12 or moreAverage 9 to 12Poor 8 or less3

Training by positionGoals by positionOutside BacksThese players do a lot more running during a gamethan the tight forwards. They do less physical work,because they are not involved in scrums and lineouts.Their training should involve more running and speedwork.35m sprint fastest timegood 4,9sec and belowaverage 5,0 to 5,5secpoor slower than 5,6sec35m sprint, fatigue indexgood below 10%average 11% to 25%poor above 26%Vertical Jump in CMGood 60 cm and aboveAverage 50 to 59 cmPoor 49cm and belowCooper’s Test in MetersGood 3000 m and betterAverage 2600 m to 3000 mPoor below 2600 mClap pushups No in 10 secsGood 14 or moreAverage 10 to 13Poor 9 or less4

Training by positionGoals by positionBack RowBack row players have about the sameplaying characteristics as the outsidebacks, except they are needed to domore upper body physical work. Theseplayers need to be exceptionally fit andstrong. Their test results should beamong the best for the team35m sprint fastest timegood 4,9sec and belowaverage 5,0 to 5,5secpoor slower than 5,6sec35m sprint, fatigue indexgood below 10%average 11% to 25%poor above 26%Vertical Jump in CMGood 60 cm and aboveAverage 50 to 59 cmPoor 49cm and belowCooper’s Test in MetersGood 3000 m and betterAverage 2600 m to 3000 mPoor below 2600 mClap pushups No in 10 secsGood 14 or moreAverage 10 to 13Poor 9 or less5

Training by positionGoals by positionInside BacksThese players also do a lot of running,but in shorter bursts. They typicallyneed good acceleration and shouldconcentrate on squats, speed work andsprints35m sprint fastest timegood 4,8sec and belowaverage 4.9 to 5,2secpoor slower than 5,3sec35m sprint, fatigue indexgood below 10%average 11% to 25%poor above 26%Vertical Jump in CMGood 60 cm and aboveAverage 50 to 59 cmPoor 49cm and belowCooper’s Test in MetersGood 3000 m and betterAverage 2600 m to 3000 mPoor below 2600 mClap pushups No in 10 secsGood 14 or moreAverage 10 to 13Poor 9 or less6

The TestsVertical JumpThis tests for power. It is also called the jumpreach test. What is needed, a piece of chalk, awall and a tape measure or ruler at least onemeter long.To convert the vertical jump to power output..Peak Power in Watts(61.9 x Jump height) + (36 + body mass Kg)+182235 meter SprintThis test gives you 2 useful numbers.1) The 35 m sprint time, the best 35 metertime for the athlete2) The fatigue Index, a measure of the athletesability to replenish ATP in themitochondria. This is important for rugbybecause of the need to produce maximalshort bursts of speed over 80 minutesEvaluating the fatigue index…Take the averages of times 1 & 2 Value (a)Take the averages of times 3& 4 Value (b)Take the averages of times 5& 6 Value ©Take the averages of times 7& 8 Value (d)Add (a-b) + (a-c) + (a-d) = ENow E divided by (a) x 100 = fatigue index %Once the athlete is warmed up, have him orher stand next to a blank wall. The athleteshould stand on both feetAnd reach up with one hand and make amark as high as possible on the wall withthe chalk, without standing on his or hertoes.The athlete now crouches down and springsas high as possible. He or she makes a chalkmark as high on the wall as possible withthe hand holding the chalk. The other handis kept by the side and no swinging of thearms is allowed. Repeat so there are threemarks. Now measure the distance betweenthe first mark and the highest of the threejump marks. This is the athlete’s verticaljump.Mark a course 35 meters long. You willneed at least 2 timers.1 to count off the 30 second start times.2 one timer for each runner.Doing the test.The first timer starts the runner or runners(you can run as many athletes as you havespace and timers)Each runner sprints at Maximum speed tothe 35 meter mark and then jogs back to thestarting line. Timers record the 35 m time asNo. 1.The starting timer counts down to the next30 second mark. (5..4..3..2..1..GO)The runner again runs the 35 m as fast aspossible. This is recorded as time No. 2.This is repeated for a total of 8 sprints.7

Coopers TestThis is a standard test for aerobic conditioningIt is probably more relevant to backs, especiallyinside backs. It is a 12 minute run with thescore being the distance run.The advantage of this test is that the wholeteam can be tested at once.Needed is a track or field where thedistance run can be measure such as an ovaltrack or laps up and down a football field.The athletes are warmed up and theninstructed about the test.On the command go every runs the samecourse, either laps of an oval track or upand down a football fieldAt twelve minutes the tester cries stop andeveryone stops and measures how far theyhave run to the nearest 100 mClap pushupsA simple test of explosive arm strength andenduranceOnce the athlete is warmed up andcomfortable, he or she starts in the pushupposition.The examiner says GO and times thenumber of clap pushups completed in 10seconds8