1. 2008 Pre-season training program

2. Pre season training will be held on Tuesdays at Alexandra Headland Surf club in the southern car park On Thursdays at the Nambour Club House ‘Victory Park’ Laidlaw Road Woombye The first session commences Tuesday 14 January 2008 at 6.00p.m. This session will be at the club house to complete registrations and receive your training programs. Please bring runners and a drink bottle.

3. Facts and Figures  In Rugby the ball is only in play for 30 minutes  Play is made up of 100-150 discreet activities  85% last less than 15 seconds  50% last less than 10 seconds  30 seconds of continuous play rare  30-40 scrums  60-70 line-outs  Forwards run 6-10 km in a game and need endurance  Backs run 6-8 km and need speed

4. What we need Aerobic base to sustain activity over time Anaerobic Endurance (muscular exertion in the absence of oxygen) Power = recruit muscles quickly and often Strength = apply maximum muscle effort

5. Lactic Acid is waste product in the body Produced when glycogen broken down to form Adenosine Tri Phosphates ATP are used to perform muscle contractions Oxygen required to replenish ATP This is what is known as oxygen debt

6. It takes 20 seconds to replenish 50% ATP It takes 60 seconds to replenish 87% ATP It takes 3-4 minutes for full recovery We don’t have 3-4 minutes in a game so in training we create lactic build up via activities such as Jingle Jangles (shuttle runs) and increasing our Oxygen Saturation Levels (VO2) via long running. This is the basis of our pre season training Try This Activity Run at a steady pace for a kilometre and either run up a hill or increase your pace. The muscles are now exerting more and require more ATPs and as such more oxygen. The breath quickens and remains so even when the activity ceases as we try to pay our oxygen debt

7. Finally we do activities to give us a good aerobic base by creating lactic/pain barriers which we attempt to push through Simple??? Yes but there are no shortcuts with these activities It requires a considerable group effort or there will be too many passengers for the rest to carry. This will inevitably lead to failure.

8. The following program is in part borrowed from the Australian Institute of Sport Rugby Program.  2 sessions per week are provided by the club and the remaining sessions MUST be done in your own time  4-5 sessions a week is the expectation  Please keep this sheet handy to monitor your progress

9. ForwardsBacks Week 14 sessions x 3km Week 22 sessions x 3km2 sessions x 4km 2 sessions x 5km Pre Season Training program Nambour Rugby Union Football Club Inc

10. Weeks 3-43 session per week Session 130-40 minute jog Session 2 (Tuesday)5 minute jog 3000 m run 2000 m run 1000 m run Session 3 (Thursday)Repeat Session 2

11. Weeks 5-84 session per weekRest period Session 125 minute run Session 2 (Tuesday)1600m run 5 minute 2 x 300m in 60s 2 minute 3 x 200m in 40s 2 minute 4 x 100m in 15-20s 1 minute 4 x 50m in 8-10s 30s 4 x 50 sprints 1 minute/ 5 min jog Jingle Jangles Session 320 minute run Session 4 (Thursday) 200m 37s Step ladder150m 25s 100m 15s 50m 7s 25m 3.5s Rest 5 minute Repeat backwards Jingle Jangles

12. LevelNumberTime Plateau 115 Jingle Jangles10 no rest 5 with 5 sec rest Plateau 220 Jingle Jangles10 no rest 10 with 5 sec rest Plateau 341 Jingle Jangles10 no rest 10 with 5 sec rest 10 with 10 sec rest 11 with 15 sec rest Plateau 445 Jingle jangles15 no rest 10 with 5 sec rest 10 with 10 sec rest 10 with 15 sec rest Jingle Jangles defined as short shuttle runs over 40m Up and back = 1 x Jingle jangle Divide into 4 groups Nos. 1-5, 6-8, 9-10-12, 11-13-14-15

13. Additional activities Fartleks: Swedish for ‘Speed Play’ Interval training over 100 metres 20 m sprints, breath held full pace In 500m sets OR 3 x 40m at 75% 4 x 100m at 100% 2 x 70m at 75% 6 x 20m at 100% Push/Resistance Drills on pads in 30s cycles Punching Drills on pads Warm downs and warm ups involving balls and pads Sled resistance training Beep Test

14. Enjoy the challenge Try your hardest Reap the rewards Good Luck