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CHRISTMAS BREAK
PHYSICAL PERFORMANCE PROGRAMDECEMBER 22ND – JANUARY 6TH
The key to this period is to ensure you do not let yourself down by stopping training all together. I recommend a sequence similar to the one outlined, so that you can maintain what you have worked hard over the last four weeks to develop but also to ensure you get a mental and physical break from the demands of training. Try and not let two or a maximum of three days go by without doing something physical, there are some options included in this program for you.
Crusaders are known around the rugby world as going into this Christmas break as the most over reached physically of any rugby team, this means that you have worked the hardest and have set the foundations in place to play the brand of rugby that we are famous for. So now the onus is on you not to let yourself down by losing that advantage that you worked so hard to achieve.
The suggested schedule is simply that, an idea of what to do, of course your individual travel plans and access to facilities will impact on what you choose to do. Stay as active as you can over the time away, all recreational activities will indirectly improve your physical condition, so games of tennis, squash, basketball and activities such as surfing, diving and cycling are fantastic choices.
December 22nd – Day Off
December 23rd – Cross Train or Run or Weights
December 24th – Cross Train or Run or Weights
December 25th – Day Off
December 26th – Day Off
December 27th – Cross Train or Run or Weights
December 28th – Day Off
December 29th – Cross Train or Run or Weights
December 30th – Cross Train or Run or Weights
January 1st – Day Off
January 2nd – Cross Train or Run or Weights
January 3rd – Day off
January 4th – Cross Train or Run or Weights
January 5th – Day Off
January 6th – Day Off
RUN SESSIONS
Session 1: Repeated Speed flat
5 minute run warm up steady pace
20 x 40 secs with 20 secs rest must run between 175 – 200m each repetition
5 minute run steady pace
STRETCHSession 2: Hill Repeats
5 minute run warm up steady pace
5 x 1 minute, 10 x 30 seconds, 5 x 1 minute, 10 x 30 seconds walk backs between each.
5 minute run steady pace
STRETCHSession 3: Repeated Speed flat
5 minute run warm up steady pace
10 x 400m sprint the bends and jog the straights, continuous
5 minute run steady pace
STRETCHSession 4: Repeated Speed flat
5 minute run warm up steady pace
12 x 100/200 Drill 100m in 20 seconds with 40 seconds rest then 200m in 40 seconds with 20 seconds rest
5 minute run steady paceSession 5: Repeated Speed flat
5 minute run warm up steady pace
30 x 100 in < 17 seconds going every 45 seconds
5 minute run steady pace
STRETCHSession 6: Hill Repeats
5 minute run warm up steady pace
60secs/45secs/30secs/15secs walk back between each one x 10 repeats of the ladder.
5 minute run steady pace
STRETCHSession 7: Fartlek/Cross Country
5 minute run warm up steady pace
18 Holes of Fartlek Golf Course running, ¾ pace the Par 5’s, fast pace the Par 4’s and sprint the Par 3’s, walk from green to next tee
5 minute run steady pace
STRETCHSession 8: Repeated Speed flat
5 minute warm up run at steady pace
75m in 15 seconds rest 45 seconds (out 50m back 25m)
150m in 30 seconds rest 30 seconds (50m and back then 25m and back)
225m in 45 seconds rest 15 seconds (50m and back, 50m and back, 25m)
Times 2 then rest 2 minutes repeat for 4 sets
STRETCHSession 9: Repeated Speed flat
1200metres @ VO2 max paceJog 75metres then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres.
1200metres @ VO2 max pace
STRETCHStrength Training
A simple Pull/Push/Squat approach is best here; you want to minimize your time in the gym and get the most out of it, so make choices around the big compound movements, the Pull choices can be Olympic movements or simply upper body pull options, some ideas are below:
3 exercises only each session as a minimum but do not stay in the gym too long. Do three (3) sets 8, 6, 4 reps on each exercise.
Choose different exercises for each session:
Squat Options: Back Squat, Front Squat, Step Ups, Sprinters Squat, Walking Lunge
Olympic Pull: Power Clean, Power Snatch, Clean Pulls, with bar or DB’s or Upper Pull: Bent Over Row, Weighted Chins, Low Row, High Row, Seated Row, Upright Row, One DB Row, Seated DB Snatch
Upper Push: Bench Press, Incline Press, Military Press, Push Press, DB or Bar on all options
Cross Training or Swim Sessions
Swim Sessions
Option 1 – 20 x 25 metres walk back recovery, first 10 normal breathing, next 5 breathe every 6 strokes, last 5 breathe every 8 strokes (500 metres)
Option 2 – 15 x 50 metres, first 25 breathing every 8 strokes come back breathing every 2 or 4 strokes 1:1 work rest ratio (750 metres)
Option 3 – 10 x 75 metres, first 25m breathe every 10 – 12 strokes, next 25m every 6 – 8 strokes, last 25m, every 4 strokes, 1:3/4 work to rest ratio (750 metres)Option 4 – 10 x 100 metres, first 25m breathe every 8 – 10 strokes, next 25m every 6 – 8 strokes, next 25m every 4 – 6 strokes and last 25m every 2 – 4 strokes, 1:1 work to rest ratio
Cross Training Sessions
Option 1 – 30secs grind/60secs box/90secs spin x 10
Option 2 – ladder bike Box or Grind, 15 seconds 15 seconds, 30 30, 45 45, 60 60, 90 90 repeat going backwards starting at 90 90 x 2
These can be applied to whatever equipment you have available to you at the gym.
Rowing Sessions
Option 1 – 5 minute warm up @ 2:00 pace then, 45 secs work: 15 secs rest at <1:45 pace x 20, 5 minutes @ 2:00 pace
Option 2 – 5 minute warm up @ 2:00 pace then, 5 x 15secs work:45 secs rest @ < 1:30 pace, 5 x 30 secs work:30 secs rest @ < 1:35 pace, 5 x 45 secs work:15 secs rest @ < 1:40 pace and finally 5 x 60 secs work:30 secs rest @ <1:45 pace, 5 minutes @ 2:00 paceOption 3 – 5 minute warm up @ 2:00 pace then, 5 x 30/15 @ <1:35 pace, 5 x 60/30 @ <1:45 pace, 5 x 30/15 @ < 1:35 pace, 5 x 60/30 @ < 1:45 pace, 5 minutes @ 2:00 paceOption 4 – 5 minute warm up @ 2:00 pace then, 5 x 15/15 @ <1:25 pace, 5 x 30/15 @ <1:30 pace, 5 x 45/15 @ 1:40 pace, 5 x 60/30 @ <1:45 pace, 5 minutes @ 2:00 pace
Ash,
My sincere appreciation for your work!! You are a legend! I am in process of planning my year, at least the first 3 months, of conditioning – working with 2009 new intake of 45 boys, 18-22yrs, at the RPC Rugby Campus in South Africa. Once completed, I would appreciate your comments as well as anyone else interested. Check out http://www.az-rugby.com to see what we’re about. Also welcome your comments on the site etc.
Until then,
have a good break, relax the brain! A merry Xmas and may 2009 be the best year of your life!
Be good, and if you’re not, ….take photos!
cheers
Sean:DA very selfless thing you do mate- thanks it’s a great insight!!
Endorsing the last few lads quotes Ash cheers for the workouts mate.
Ps whats your experience of GPS in training is it useful and worth the cost? Do the positives outweigh any negatives? Whats the best way to use it? Any useful articles on it, feedback/tks in anticipation mate
Hi there thanks for the kind words from you guys, it is an honour for me to be able to help out where I can, I have made quite a few mistakes over the years, but as Einstein is quoted as saying “if you do not make mistakes you are not trying new things”, in regards to GPS I am a bit of a Luddite, I am not a technology guy, although I have been in programs where they have been used very heavily, they are a useful treacking tool for calculating distance and intensity, they work very well in conditioning games, do they justify the expense, well probably not for me to say, they are worth a look and a trial, I tend to use the practiced eyes of my coaches to give me feedback, so I tend more towards the subjective than the objective in that regard, it is really a see for yourself situation, cheers, ashley
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