Re: Programming for the Back Three – Part 1 of 2
I would say you have things in the right sequence and all looks solid and you have answered your own questions very well, so would not be changing much at all just a few suggestions:
speed on a thursday a short burst after training, foot work and acceleration
repeated speed on a Tuesday a short burst after training say 10 – 15 minutes some repeat 22m and some 50s
this is what we did with the All Blacks and seemed to work okay
just a slight increase on the contrast numbers, I found to be a better combination
Week 1: 3 x 5 @ 60% max 3 x 10 reps on the contrast
Week 2: 4 x 4 @ 70% max 4 x 8 reps on the contrast
Week 3: 5 x 3 @ 80% max 5 x 6 reps on the contrast
The weekly plan I feel is best for your position is as follows:
Monday – Beastly circuit
Tuesday – Full Body Strength as per what you have written/ repeat speed
Wednesday – recovery, yoga stretch, you suggested recovery details are fine for this day
Thursday – Power workout, speed
Friday – Stretch
Saturday – Game Day
Sunday – Active recovery, swim, spa, stretch, relax
hope this helps, ash
