Off Season training in prep for ELV’s

[alana]

I am an Austrailian Women’s rugby union player who is looking to get an off season training program. While i am in Australian squad we are only given programs during season and usually left to own devices in off/ pre season. Which usually means we have to start from scratch again when the program is back up and running.

We have just completed our 2 test matches against NZ and i have had 2 weeks of weights and cardio. I have usually had good strength and power to weight ratio but cardio could always be improved. I play flyhalf am about 165cm and weigh between 68-70kg.

I was wondering if you could offer some advice on a program that could help in preparation for next year?

Thank you for your time and hope to hear from you soon
Alana

[ashley]

Hi Alana, I would suggest that you read through the back posts on this site, there are many options for you to try and all are as appropriate for womens players as mens, then please post any specific questions you may have and we can attempt to supply you with more details, that amazes me that a national team player such as yourself gets no assistance during the time that you have the best opportunity to improve on your physical qualities, keep me posted, and if you are around the Gold Coast on the weekend of the Nov 21st there is a Austrlian Strength & Conditionig Assocoiation conference that you would find very helpful in getting training ideas from,cheers, ashley

[alana]

Thanks Ashley,

Have had a look since posting question and have found a few things that i will try over the next 6 weeks. It is a pity we don’t get off season and pre season training and assistance but this due to budget and we have to await approval for the program to go ahead in 2009. Just makes us more determined to perform!!!

Cheers
Alana

[ashley]

Cheers Alana, please have a read through and if you have any questions post them and I will be happy to answer any I can, cheers, ashley

[sthompson@getstrength.com]

Also Alana check out the main site getstrength.com article archives.

https://www.getstrength.com/articles.asp

[alana]

Thanks Steve will also take a look there also.

[andy_mac]

To echo what Ash Say’s It’s a wee bit strange that a player at that level isn’t given the guidance that she/he is needed>

Alana, the reading will be justified by the results put into qction and I am sure that any Qs wll be answered to help you on your way!!

Cheers

[alana]

Thanks Andy,

It has happened every year since the 2006 Women’s world cup in Canada. Once the budget is all spent and the campaign over the S & C support goes as well. This year we had Jason Webber come on board and set our program up for the last 6-8 weeks and that was excellent. While in camp we had John Mitchell who was fantastic. My only problem is that i live in country NSW and the support and resources are not that flash.

So far i have put together the following program after reading the thread “big off season” and the info Ash suggested

Monday:
Speed session as per Damian;s archive on speed and agility as per above named thread
Weights
Power Clean -hanging 3×5
Box jump 3×10
Jump squat with db 3×5
Standing long jump 3×10
Push press 3 sets 6,5,4
Chins 6,5,4
DB Bench 6,5,4
Seated row 6,5,4

Tuesday
speed session
anaerobic running as per above named thread

Thursday
Speed session
Weights
Power clean – hanging 6,5,4
Back squat 6,5,4
Single leg lunge 6,5,4
Deadlift 6,5,4

Friday
Aerobic intervals as per above named thread
Weights
Bench 12,10,8
Lat pulldown 12,10,8
Incline DB bench 12,10,8
Bent over row 12,10,8
Dips and chins

Any comments/suggestions would be greatly appreciated
Cheers
Alana

[ashley]

That looks like a very solid program Alana, good luck with it and keep us posted as to your progress and I am sure all on this site will assist where we can and offer our best wishes to a fitter, faster and more powerful you for next season, cheers, ashley

[alana]

Hi Ash,

It is coming up to 6 weeks since i started my program above and have seen big improvements in my speed and power, particularly on the netball and tennis courts.

Just wondering where i should head from here? Is there any other running sessions you can point me too? Really happy where i am currently at and think i can still make huge advances with speed and power.
With weights should i stick with same format and just change exercises? Was thinking going from Power clean to power snatch? I have really shocked myself with a few of my weights especially my weighted chins addding up to 15kg.

Cheers
Alana

[ashley]

Hi Alana, good to hear that your progress has been solid, by all means stick to the format but change a few of the exercises, power clean to power snatch is a very good option, as for running sessions is it more in conditioning running or more speed related, you could run a 2.4 kilometre (1.5 mile) tikme trial for me and I would be able to design you some specific repeated speed interval sessions to spark up your metabolic development, cheers, ash

[alana]

Thanks Ash,

Below is what i have been doing. Will do 2.4km time trial this week and let you know time.

Session 1 :
Damian’s Speed Program was a 4 week progression

Session 2:
1. Repeated speed session
2. 5min continuous running then:
a. 2,470m in 31mins
b. 20 x 20 every 15 secs – 2 min walk recovery
c. 15 x 50 every 30 secs – 2 min walk recovery
d. 10 x 78 every 45 – 2min walk recovery
e. 5 x 100 every 60 – finish

Cheers
Alana

[ashley]

That is great Alana, as soon as I get your 2.4km (1.5 mile/6 laps) time I can individualise you a 4 week one session per week individual repeated speed session based on your current level of fitness, cheers,. ash

[alana]

Ok Ash, now don’t laugh 8min 48secs. Look forward to seeing what you have for me.
Cheers
Alana

[ashley]

Well Alana, that time would have me cheering not laughing at all, it would put you in the top 10% of my team at the beginning of off season training 4 weeks ago, with an estimated VO2 max of 59.1 ml/kg/min, so be proud of that, our team best is 8:03 for the 2,400 metres, but I feel that will be challenged upon return to training on January 7th, I am thinking sub 7:50 maybe our new best time. Now as to your intervals I will give you a 4 week progression, so do them once a week when you are fairly fresh, start each each with a 15 minute warm up including jogging, dynamic movment drills, active flexibility work and finish each session with a cool down including 10 minutes of stretching.

Week 1: 15 x 40/20 @ 110% VO2 max – 15 x 200 metres in 40 seconds with a 20 second recovery

Week 2: 20 x 30/30 @ 125% VO2 max – 20 x 170 metres in 30 seconds with a 30 second recovery

Week 3: 25 x 20/40 @ 140% VO2 max – 25 x 130 metres in 20 seconds with a 40 second recovery

Week 4:10 x 130 metres in 20/40, 10 x 170 metres in 30/30, 10 x 200 metres in 40/20

go well, ash

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