Edinburgh Rugby pre-season

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Presentation transcript:

Edinburgh Rugby pre-season 2015-2016

2015 is about becoming the best player you can become Are you the best player in your position in world rugby? If not who is? What have they got that you don’t? What do you have to do in the next 3 months and beyond to close the gap.

Not one size fits all Based off what the coaching staff require, where you think you need to improve and what the conditioning staff think is your weakest attribute we will target your training. Stronger (strength and Size) Fitter (aerobic and anaerobic) Faster (More gas or more agile) Every one requires some of the above but we need to prioritise for maximum effect. Chase two rabbits and I can guarantee you will go home hungry.

Speed and agility training Faster Group – 3x Sessions a week (Monday, Wednesday and Friday) Anaerobic Group – 2x Sessions per week (Monday and Friday) Metabolic / Aerobic Group – 1x Session per week (Monday) Bigger and Stronger – 1x Session Per Week (Monday)

Weights Training No one is going to have exactly the same programme, the programme is designed to get the best out of you. Neural – 5x per week (2x velocity based, 1x strength based, 2x upper body) Metabolic – 5x per week (3x strength and power, 2x metabolic conditioning) Anaerobic/Strength Group – 4x per week (4x strength and power, upper lower split) Size – 8x per week (3x double upper body sessions and 2x lower body sessions) Exercise selection will be individualised to minimise risk of injury and maximise transfer of training.

2x Boxing Sessions per week (ALL) Combat Conditioning 2x Boxing Sessions per week (ALL) 2x Combo Sessions per week - wrestling and strongman / wrestling and con games. (ALL) Strongman (Fitter/Aerobic group)

Running Based Conditioning Repeat Speed Intervals Wednesday (Anaerobic Group) and Thursday (ALL) Fartlek and Cross country running (Wednesday and Friday for fitter group) Some mixed through with the con games sessions. 2x Con Games (ALL)

Water Based Conditioning Hypoxic on Monday (Fitter/Aerobic Group) Hypoxic on Wednesday (ALL) Hypoxic Swimming is swimming which restricts the number of breaths per stroke; increases the lungs ability to utilise oxygen (increased stroke volume, peak flow (air you can take in one breath), capillary density and red blood cell count.

When you want to succeed as bad as you want to breathe - https://www.youtube.com/watch?v=70r4thpsCO4