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

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