Ready for Rugby: A 4-Week In-Season Fitness Programme - Page 2

Rob Nitman

Coach

Strength and Conditioning, Strength Training

 

Ready for Rugby: An In-Season Fitness Programme

Perform these exercises twice a week to dominate come game day.

These intervals will keep you fighting fit through to the last match of the season.

 

 

To incorporate these styles of interval training into the Ready for Rugby: A 4-Week In-Season Strength Programme, complete an anaerobic HIIT session on Day 1 of each week, and a tempo or MAS session on Day 3 of each week.

 

Weeks 1 & 2

Day 1 - HIIT

Rowing Machine:

 

  • 100m Sprint : 25s rest x 6
  • 2 minutes rest
  • Repeat.

 

Day 3 - Tempo Training

Run Intervals (On-Field):

 

  • Straight 50m x6 (03:00/300m)
  • Try line -> Near 22m -> Return to try line x 2 (04:00/400m)
  • Try Line –> Dead Ball –> Near 10m line x 1 (04:30/450m)
  • 10m Line –> Far 10 –> Return to other 10 –> Half Way x1 (05:00/500m)
  • Half Way -> 22m -> Return to half way x 1 (05:30/550m)
  • Straight 50m x 1 (06:00/600m)
  • Straight 100m x 1 (07:00/700m)
  • Complete three times for 2100m ran in total.

 

Weeks 3 & 4

Day 1 - HIIT

Rowing Machine:

 

  • 100m Sprint : 20s rest x 6
  • 2 minutes rest
  • Repeat.

 

Day 3 - Tempo Training

Run Intervals (On-Field):

 

  • Straight 50m x 8 (04:00/400m)
  • Try line -> Near 22m -> Return to try line x 2 (05:00/500m)
  • Try Line –> Dead Ball –> Near 10m line x 1 (05:30/550m)
  • 10m Line –> Far 10 –> Return to other 10 –> Half Way x 1 (06:00/600m)
  • Half Way -> 22m -> Return to half way x 1 (06:30/650m)
  • Straight 50m x 1 (07:00/700m)
  • Straight 100m x 1 (08:00/800m)
  • Complete three times for 2400m ran in total.

 

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Photos courtesy of Shutterstock.

 

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