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  • #23363
    Gareth
    Participant

    A mate of mine made mention the other day of a series of Rowing routines and sprint intervals used by a number of Aussie Rugby League fwds a few years back.

    I looking at incorporating a few as in season blow-outs with a view to reducing impact on the aging knees.

    Has anyone out their heard of these apparently infamous sessions?

    #24698
    bris83
    Guest

    I havent, but i have listed some we use at Bristol in the UK.

    Session 1

    Row 300m in under 60s, take 15s rest. complete 10 sets.

    Session 2

    Row 1000m, rest 2.5mins
    Row 750m, rest 2mins
    Row 500m, rest 1.5mins
    Row 1000m, rest 5mins
    Row 750m, rest 2mins
    Row 500m, rest 1.5mins
    Row 1000m

    Session 3

    Row 4x300m with 60s rest
    Row 3x400m with 70s rest
    Row 2x500m with 90s rest
    Row5x150m with 15s rest

    Try these and see what you think

    #24703
    Gareth
    Participant

    Ta Bris.

    My sister is a Tri-athlete and there seems to be the in vogue thing for Ironman/ Tri-athlon athletes to do at the minute too.

    #24702
    lloydy
    Guest

    Bris,

    On sessions 2 & 3 is there an average time your guys aim for per 500mts or is pretty much full speed all the way?

    #24699
    bris83
    Guest

    It will depend on position, as with most locks they will hit in the region of 1:20-140, on the other hand with props they might hit 1:45-1:52. Obviously locks have an advantage due to their height. But to answer your question directly we encourage them to go flat out.

    #24701
    imported_cinimod
    Guest

    I have done this sort of session with 2 other players of the same position so going on a 1:2 work:rest ratio.
    500
    500
    250
    250
    500
    500
    250
    250
    500
    (3500m total) again going flat out for each rep. Recorded all times. Done once a week for 4 weeks – go through the data after the 4 weeks to work out improvements. Obviously wasnt the only training i was doing at the time though.
    Variations of this were designed for different positions – Props some longer distances mixed in with the shortr stuff, outside backs shorter distances or working for time rather than m.
    Pretty good session, give it a go.

    #24697
    ashley
    Guest

    A great one I believe started with Des Hasler at Manly a few years back, how many consecutive reps can you do, 45 seconds work 15 seconds rest try and get over 300 metres, I do one with my players, 10 x 45 seconds/rest 15 seconds @ <1:40, then 10 x 30 seconds/rest 30 seconds @ <1:30, then last 10 minutes 15 secodns on/rest 45 seconds @ <1:20 or as close as possible, they tell me that is a solid hit out, cheers, ash

    #24700
    bris83
    Guest

    sounds tough i’ll have to try that one out next week!

    #24704
    Gareth
    Participant

    @ashley 907 wrote:

    A great one I believe started with Des Hasler at Manly a few years back, how many consecutive reps can you do, 45 seconds work 15 seconds rest try and get over 300 metres, I do one with my players, 10 x 45 seconds/rest 15 seconds @ <1:40, then 10 x 30 seconds/rest 30 seconds @ <1:30, then last 10 minutes 15 secodns on/rest 45 seconds @ <1:20 or as close as possible, they tell me that is a solid hit out, cheers, ash

    I bet!!

    Steve Menzies lands at Bradford Bulls in the next week or 2. The Amateur club I play for plays right next to the Bulls home ground, and we’re planning to invite him down as our guest for a game one Saturday- I’ll ask him if he had the pleasure of trying Mister Hasler’s programme?!

    Thanks for the response as ever fellas.

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