MARLOW 10 WEEK PRE-SEASON TRAINING PROGRAMThis programme is designed to increase our aerobic capacity, endurance and base strength while maintaining /developing speed. The following programme is a generic programme for all players at Marlow RUFC. As you prepare for the new season, you can be fitter, faster, and harder with more skill and the ability and understanding of what it takes to win. Losing by small margins should be motivation alone to prepare you for the season ahead, the old saying TRAIN HARD FIGHT EASY works.

I would encourage you to train with a partner and use the club facilities especially for the circuit (maybe do it as a group). For the less motivated if you want to succeed this season it’s going take grit, determination and bags of blood sweat and tears. Pre-season training will be conducted in 4-week blocks, use this programme to get into a good place before we start. By the end of block one you should be near the end of this 10-week program

Repetitions: The number of times you are to complete the described exercise within each set.

Sets: Are made up of a number/ group of repetitions.

Intensity: How hard you are looking to push yourself during a certain exercise.

Rest Between sets: The amount of recovery time you are aiming to have between every group of exercises you complete.

Rest Between Reps: The amount of recovery time you are aiming to have between each repetition. (only applicable to fitness and aerobic training.

Monday:Weight Training Programme:

Warm up = Rower 10 Mins

Exercise Reps Sets Rest between Sets Remarks Dumbbell Bench PressDumbbell Bench Press

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

Incline Bench Press Incline Bench press

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

Lat Pull down Lat Pull Down

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

Bent Over RowB O R

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

Triceps Kick BackT Ks

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

Swiss Ball sit ups SB sits

25 3 90 seconds

Bridging Bridging

1 minute 2 2 minutes

Warm Down =Treadmill 10 mins easy

Stretches: Chest, Triceps, shoulders, Back, Quadriceps, hamstrings, calves.

Speed training:

Warm up = 5 mins easy jogging

Speed drills = High Knees 2 X 20m. Heel flicks 2 x 20m. High skips 2 x 20m. Ladder runs 2 x20m.

Exercise Reps Sets Rest between Sets Remarks 40m Straight sprints 3 1 3 mins 40m change direction sprints

3 1 3 mins Use Zig Zag cones over 40m.

Tuesday30 Minute Run:

5 Mins Easy Jog

20 Mins steady pace

5 Mins Easy Jog

WednesdayWeight Training Programme:

Exercise Reps Sets Rest between Sets Remarks Dumbbell Shoulder PressDB Shoulder Press

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

Lateral DB Raise Lat DB Raise

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

DB Bicep Curl DB Biceps

8-12 3 90 seconds Weight = 70/80 % of 1 Rep max

Barbell Squats BB Squat

8-12 3 90 seconds

Multi directional Lunges MD Lunge

8-12 3 90 seconds

Calf RaisesC R's

8-12 3 90 seconds

Warm Down =Cycle 10 mins easy

Stretches: Chest, Triceps, shoulders, Back, Quadriceps, hamstrings, calves.

ThursdayMedium Interval Session:

Warm up = 10 Mins Jog 2-3 Laps of pitch

Exercise Reps Sets Rest between Sets Remarks 200m shuttles 10 1 200m jog recovery 90% intensity

Warm Down = 10 mins easy jogging

Stretches: Quadriceps, hamstrings, calves, glutes.

Friday:Weight Training Programme:

Warm up = 10 mins Rower

Exercise Reps Sets Rest between Sets Remarks Dumbbell Bench Press

8-12 2 90 seconds

Lat Pull down 8-12 2 90 seconds Triceps Kickbacks 8-12 2 90 seconds DB shoulder Press 8-12 2 90 seconds

BD biceps curl 8-12 2 90 seconds Barbell Squats 8-12 2 90 seconds

MD Lunges 8-12 2 90 seconds

Warm Down =Cycle 10 mins easy

Stretches: Chest, Triceps, shoulders, Back, Quadriceps, hamstrings, calves.

Saturday or Sunday Rugby Specific Circuit

Warm up = 5 mins Jogging light stretching

Example: feel free to add in or take out exercises however make it a challenge.

Session: Rest between exercises:

Short shuttles 5 x goal line to 22 None Tackle bag lifts (sausage bag 10 x overhead) 30 Sec Tackle bag Shuttles 5 x goal line to 22 1 Min rest 20 Press ups None 20 Sit Ups None Zig Zag cone sprints 40m x 5 30 sec Tyre Push 10 meter 15 Secs Shuttle runs try line to half way x 5 10 Secs Down ups x 20 30 secs Burpees x 10 Finished

Repeat

Warm Down = 5mins easy jog stretching.

TRAIN DIFFERENTLY