Re: Speed & Agility Training for Rugby – The Warm Up


hi damien
seeing the speed and agility thread reminded me that i wanted to say a huge thank you for designing me such an awesome program around 6 weeks back, it has got me feeling faster and sharper than ever, without losing ground in strength or size heres the program below you designed just as a quick reminder

Monday – Acceleration Focus

1A. Wall Drill 4 x 3es
1B. Speed Bound
2A. Sled Sprint 5 x 10m
2B. Sprint 5 x 10m
3. Sprint 2 x 20m
4. Arc Sprint Left 2 x 20m
5. Arc Sprint Right 2 x 20m

1A. Hang Power Clean 3-5 x 3-5
1B. Single Leg Box Jump 3-5 x 3-5es
2A. Trap Bar Deadlift 3 x 3-6
2B. Box Jump 3 x 3-5
3A. Upper Push
3B. Upper Pull
4. Abs

Wednesday – Max Velocity

1A. Patters 4 x 10m
1B. Stiff Legged Bounds 4 x 15-20m
2. Fly In Sprint 3-5 x 30/10m (include arc fly ins)
3. Ins & Outs 3-5 x 15/15/15/15m
4. Sprints 3-5 x 40-60m

1A. Hang Power Snatch 3-5 x 3-5
1B. Hurdle Jump 3-5 x 3-5 (fast contacts)
2A. Jump Squat with Bar 3-5 x 3-5
2B. Borzov Jump 3-5 x 3-5
3A. Upper Push
3B. Upper Pull
4. Abs

Friday – Agility/Mixed Focus

1. MB Caber Toss Forwards – Drop to Push Up position and scramble out 10m x 5
2. MB Caber MB Squat & Chest Throw Accel 10m x 5
3. Lateral Hop x 3 into 10m sprint (if hopping to left, hop on left leg and drive off at 45degrees to right on sprint out) x 3-5es
4. Agility Scramble x 5 (Set up a 20m long x 10m wide rectangle and place a variety of cones or poles within the grid. When you enter the grid you sprint towards the other end but side step/ swerve the cones or poles. You can have a few different coloured cones for spins or hitting the deck. e.g. sidestep the white poles but spin on the red poles).
5. Ins & Outs 15/15/15/15m x 5 (Must be done as a swerve not just a straight sprint. You can also have ball in hand and have a chip and chase component)

1A. Hang Power Split Snatch 3-5 x 3-5
1B. Zig Zag Bounds 3-5 x 3-5 (fast contacts)
2A. High Box Step Ups 3-4 x 6-8es
2B. Lateral Bound 3-4 x 3-5es
3A. Upper Push
3B. Upper Pull
4. Abs

it really has worked wonders with me, and im feeling really confident with the season about to start
i was just wondering how you feel i should adapt this as i enter the in-season? i play semi-pro standard in england, division 2, so still only club train twice a week, tuesday and thursday evenings, but am seld employed and work from home, so have time to train up to twice a day no problem at all. a, looking to carry over as close to a professional training program as possible on the physical side of thinsg, even if the clubs dont always replicate it!!

once again mate, any help hugely appreciated, you and ash really sorted me out on last request, very grateful that people take considered time to help like that

cheers mate


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