Off-Season and Pre-Season Structure
Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Rugby & Rugby league › Off-Season and Pre-Season Structure
- This topic is empty.
- May 4, 2009 at 8:44 pm #23522devs4858Guest
i am wondering how to increase SAQ most significantly for my athletes in preperation for next season. We are one week into a 5 week break and then into a 9 week pre-season.
My dilemma is how to periodise the whole preseason(and break if needs be) to maximise speed and agility above all other things for next season.
In have been thinking about putting some solid time into plyos and technique but wonder where it shoukd fit in with the training cycles aimed at max strenght, anaerobic etc taht bring real DOMs not condusive with feeling good for speed
Any thoughts?May 4, 2009 at 10:19 pm #25181ashleyGuest
Well I would prioritise the speed work over all other aspects of
training, so this being the case, 2 sessions for forwards and 3 sessions
for backs should be correct, I usually do speed work first then strength
power work immediately after that. I would do a 3 week up 1 week down
loading cycle, doing just 1 speed session in the down week:
Monday: speed/strength or power (lower body only or full body)
Tuesday: upper body conditioning
Wednesday: speed/strength or power (lower body only or full body)
Friday: speed or Anaerobic Games/strength or power(lower body only or
If you are doing 3 full body strength sessions you can do them
immediately after the speed work or if you are on a split program do the
lower body post speed and then the upper body work the next day when you
do some conditioning work, or we often do an anaerobic/conditioning
games sessions each week that combines conditionig work with a lot of
agility/change of direction work so that is often an extra speed
session, hope this starts you thinking in a direction that can get the
results you require, ashMay 5, 2009 at 8:42 pm #25184devs4858Guest
thanks for that info ash. Just another quick question,
If my backs are doing three speed sessions a week could you give me a little insight into how you might split those or do all your speed session follow a similar pattern?May 7, 2009 at 4:12 am #25182ashleyGuest
I would change up each session possibly organise one each with a
specific emphasis for example, acceleration/power, maximal velocity,
footwork/agility but still do something for all 3 elements within each
session, cheers,ashJuly 4, 2012 at 1:53 am #25183nicouretaGuest
I had been out of the game for almost 2 years because of work. This year I’m back and travelling for an hour only once a week for club training, still work full time and sometimes feel a bit tired.
I have been doing conditioning training for a while, most of it Cross Training, 2 times per week (some weights and a lot of running). I feel that I have improved a lot, but still not there with the fitness and strength level as I would like.
Please help me with one more day of training or maybe change the 2 Cross Fit days for something else and still stay fresh for game day on Saturday. I’m 28 years, play centre/wing and weight 91 KG. Also have a few week ends off from games.
I hope you can help me with this and also think that it would benefit a lot of Amateur player-full time workers, who are still trying to cope work and training.
- You must be logged in to reply to this topic.