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The programme below was carried out during week 6 of a 6 week programme. The previous weeks were run; wk 1 = 70% final volume, wk 2&3 80%, wk 4&5 90%. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Leg Press Leg Curl Calf Raises Leg Extension Abductions Knee Raises All exercises to be 3 sets of 12 reps at 8-9 RPE 1min rest between sets 15 x 50m at 100% Every 1 min 30sec 20x10m at 100% Every 1min 4x800m at 80% MHR Work:Rest 1:2 6 x 400m at 90% MHR Work:Rest 1:3 Lat Pulldowns Bench Press Military Press Upright Row Bicep curls Tricep extensions All exercises to be 3 sets of 12 reps at 75% of 1RM 15x50m at 100% every 1min 30sec 20x10m at 100% every 1 min Ball skills Strategies Grids Practice Game 1 hour run, 70% MHR Tuck Jumps 2x8 Hops 2x6 Zig-zag jumps 2x6 Bounds 2x8 Squat Jumps 2x4 NB – each training session had an appropriate warm-up and cool-down
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Resistance Training Session
Session Components Warm-up Resistance Training Exercises: 3 sets of 12 at 75% of 1RM (~1min rest between sets) Squats Press-ups Standing Row with Dyna-Band Shoulder Exercise Tricep Dips Bicep Curls Crunches Dorsal Raise Cool-down & Stretches Questions that may help with training logs: What exercise/s from the session are specific to touch rugby? Why? How could you progressively overload these exercises? List 3 examples. Instead of using a fixed recovery time between sets what did we do? Did this provide adequate recovery time? How did you adjust the intensity of some exercises to achieve the 75% target? How long did the resistance training session go for? Was this adequate? What is the disadvantage of doing the resistance training programme in a circuit fashion? Hint – think of the order of exercises, what would you want to work first and last?
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Plyometrics A method of training designed to improve muscular power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions involving the use of the stretch-shortening cycle
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Stretch-Shortening Cycle
Quick eccentric movement before explosive concentric movement
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Prerequisites for Plyometrics
Chu (1998) recommends a participant should able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core strength is also important. Age Footwear Technique
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Specificity with Plyometrics
Lower-body Plyometrics eg. box jump, bounding Upper-body Plyometrics eg. press-ups with clap, medicine ball pass A mix of both?
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The programme below was carried out during week 6 of a 6 week programme. The previous weeks were run; wk 1 = 70% final volume, wk 2&3 80%, wk 4&5 90%. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Leg Press Leg Curl Calf Raises Leg Extension Abductions Knee Raises All exercises to be 3 sets of 12 reps at 8-9 RPE 1min rest between sets 15 x 50m at 100% Every 1 min 30sec 20x10m at 100% Every 1min 4x800m at 80% MHR Work:Rest 1:2 6 x 400m at 90% MHR Work:Rest 1:3 Lat Pulldowns Bench Press Military Press Upright Row Bicep curls Tricep extensions All exercises to be 3 sets of 12 reps at 75% of 1RM 15x50m at 100% every 1min 30sec 20x10m at 100% every 1 min Ball skills Strategies Grids Practice Game 1 hour run, 70% MHR Tuck Jumps 2x8 Hops 2x6 Zig-zag jumps 2x6 Bounds 2x8 Squat Jumps 2x4 NB – each training session had an appropriate warm-up and cool-down
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Circuit Training Involves an individual completing a variety of different exercises one after the other. Can be used to train many fitness components within the same training session eg. bench press treadmill box jumps etc (strength) (aerobic) (power) Or can be used for a more narrow focus eg. box jumps bounding depth jumps etc
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Circuit Structure To avoid the same muscles getting overloaded:
Work different muscles at each station Maybe have a few low intensity ‘recovery’ stations such as walking, jogging or stretching
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Plyometric (power) Circuit
30 seconds 30 seconds 2min walking between exercises 30 seconds 30 seconds 30 seconds
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Circuit for 22 Touch Athletes
Fitness Components (eg aerobic, strength…): Eleven Exercises (in order) Work time: Rest time: Duration of Session: Exercise ideas: Push ups Lunges Dyna-band Row Shuttle runs Skipping Medicine ball passes Bicep curls Tricep dips Isometric holds Star-jumps Crunches Squat jumps Oblique crunches Agility cone run Step ups Swissball leg curl Walking Stretching Sprints
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Circuit for Touch Athlete
Lunges Swissball Leg Curls Back extension Agility Cone Run High Knees On the spot Medball passes Skipping Prone Hold Shuttle Runs Box Jumps
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Principles and Methods
List as many principles of training as you can List as many methods of training as you can
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