The Development of Speed & Power in an vertically integrated Conjugate programming model for RugbyAhley !oneStrength & Conditioning CoachCruader "#$ Dynamic %ovement &arm up %icro "atfoot 'adder and (uic)en %icro and %ini hurdle e*uence "+$ %edicine ,all throw and acceleration print over #- . #/ metre 0#$ Depth or ,o1 !ump in gym "2$ Aited print utili3ing hort 4mini linghot overpeed trainer5and6or long4linghot overpeed trainer5 0+$ Power Snatch from bloc) et at )nee height7 ,loc) Clean or !ump S*uat 48 et of 2 rep at 2- . 9-:5 "9$ %a1imal velocity wor) over 2- . 8- metre 02$ Clean or Snatch Pull from the floor or ,and ,o1 S*uat 48 et of 2 rep at 8- . ;-:5 "/$ Reited peed effort utili3ing either pro power peed reitor7 power peed chute7 power peed led7 thee are often performed with a contrat print after the loaded print 09$ Trap ,ar Dead lift or "ront or ,ac) S*uat 48et of 2 rep at < =-: #R% loading5 Aerobic> # 1 Anaerobic 0ame # 1 ?ill Repeat1 x Cross Country # 1 Repeated Speed # 1 Speed Anaerobic> # 1 Anaerobic 0ame # 1 ?ill Repeat # 1 Repeated Speed + 1 Speed Speed> # 1 Anaerobic 0ame # 1 ?ill Repeat or Repeated Speed 2 1 Speed Si3e> # 1 'ower ,ody Strength6Power 4%onday5 # 1 "ull ,ody Power 4&edneday5 + 1 @pper ,ody 4Tueday & "riday5 %etabolic> # 1 ,eatly Circuit A ,ody ,lit3 4"riday5 # 1 @pper ,ody Si3e 4Thurday5 # 1 Power Circuit 4&edneday5 # 1 'ower ,ody Strength6@pper ,ody Si3e 4%onday5 Strength> + 1 "ull ,ody Strength 4%onday & "riday5 # 1 "ull ,ody Power 4&edneday5 Power> + 1 "ull ,ody Power 4%onday & "riday5 # 1 "ull ,ody Strength 4&edneday5 1 x Lower Body Strength Select e1ercie from each of the following categorie7ue the ame e1ercie for 2 wee)then change the e1ercie and repeat the 2 wee) progreion 'ower> &ee) # B/79727+7# 1 9 &ee) + B9 1 8&ee) 2 B+ 1 /7 2 1 2 + 1 "ull ,ody e1ercie # 1 S*uat or Single 'eg # 1 ?amtring6'ower ,ac) 1 x Full Body Power Chooe one 4#5 e1ercie from each category> 2 et 1 2 rep C 8- . ;-:6Contrat 2 et 1 8 rep 4#a5 Power Snatch or Power Clean 4#b5 Repeat ?urdle !ump or Dnee to feet !ump or ,o1 !ump up or ,and !ump Eut 4+a5 F G1ploive S*uat or ,and ,o1 S*uat or !ump S*uat 4+b5 Repeat ?urdle !ump or Dnee to feet !ump or ,o1 !ump up or ,and !ump Eut 42a5 Puh Pre or ,and ,ench or Split !er) 42b5 Clap Puh up or Plyo Rebound or %, CroBEver Puh up 1 x Full body Strength Select e1ercie from each of the following categorie7 ue the ame e1ercie for 2 wee) then change the e1ercie and repeat the 2 wee) progreion 2 et each e1ercie with the following rep> &ee) # B87/79 &ee) + B/7972 &ee) 2 B9727+ # 1 S*uat or Single 'eg e1ercie # 1 ?amtring6'ower ,ac) + 1 @pper ,ody Puh uper et with @pper ,ody Pull Core Training: After each wor)out out7 elect from the following option and do a core circuit7for #- minute total time> Suit cae Dead 'ift7 Rollout7 Swi ,all 'eg Raie7 Tur)ih 0et @p7 "ull ,ody Twit7 ,icycle7 SprinterH Sit @p7,o1erH Sit @p7 Rainbow7 Swi ,all Sit @p & Throw %ed ,all7Ruian Twit on ,ac) G1tenion7 Cable &ood Chop 1 x Beastly Circuit + Body Weight Blitz Dead 'ift6Power Clean from ?ang6"ront S*uat6Puh Pre6 ?igh Pull from ?ang6,ent Ever Row6 Romanian Dead 'ift 8 rep on each e1ercie7 do not put the bar down for the entire 9+ rep then do a hard 2 minute on a bi)e7 repeat for 8 time through7 then> Chin6Dip6"at Step @p 4+-56"at %anH Chin6?indu Puh @p6 ,& !ump S*uat 4+-56Puh @p6'unge 4+- each leg5 All upper body movement go to failure then move to ne1t e1ercie in e*uence7)eep wor)ing through until you have finihed 2- minute 1 x Full Body Power Circuit D, Snatch6!ump6(uarter G1ploive S*uat6!ump6Split !er)6 @,P6Cable Rotation Tac)le Throw6 @,P6,ench Pre with band6@,P A /-- metre on rowing machine / rep on each e1ercie then /-- metre row on each circuit7 repeat for / time$ u!" #"tions: Dnee to feet jump7 !ump onto ,o17 Depth !ump 4advanced57Repeat ?urdle !ump7 ,and !ump out7 Tuc) !ump $""er Body Plyos %$BP&: Clap Chet Puh @p7 Clap Puh @p7 !ump @p onto a bo17 %ed ,all Drop & Puh away7 Cro Ever Puh @p7 %ed ,all Throw againt a &all7 &heelbarrow Arm ?op 1 x 'ill (e"eats Drive to ?ill and poition car at variou ditance up the hill7 eay /minute warm up run # 1 / min7 / 1 2 min7 / 1 #min 4#>-$/ wal) bac) recovery5 1 x (e"eated S"eed +- 1 9-ec on +-ec ret ditance baed on ##-: of IE+ ma1 from +79--m time trial 1 x S"eed "ull %ovement &arm up #- minute 'adder . forward erie ?urdle . + 1 march7 + 1 )ip7 + 1 run A #-m accelerate Plyo 0 B%, throw A print @ B Double leg jump / 1 / A #-m print " B Repeat hurdle jump / 1 / A #-m print Alactate Power 0 . + 1 ; 1 /m build A #-m fly @ . + 1 8 1 #-m build A +-m fly " . + 1 9 1 +-m build A 2-m fly 1 x (e"eated S"eed Session 1> +- 1 9-ec on +-ec ret ditance baed on ##-: of IE+ ma1 from +79--m time trial range #/-m to ++-m Session )> / minute continuou run then / 1 #- 1 /-m every 2- ec with a +$/ minute wal) recovery between et7 then / minute continuou run 1 x 'ill (e"eats Drive to ?ill and poition car at variou ditance up the hill7 eay /minute warm up run #- 1 8-ec69/ec62-ec6#/ec #># wor)>ret ratio 1 x (e"eated S"eed Session 1> 2- 1 #-- m every 8- econd Session ) > +- 1 J;m every 9/ econd7 #- 1 /-m every 2- econd7 +- 1 ++m every #/ econd 4+ minute wal) between et5 1 x 'ill (e"eats #/ 1 # minute hard 2- econd wal) bac)7 2- econd hard7 2- econd wal) bac) Seion +> "ull %ovement &arm up #- minute 'adder . lateral erie ?urdle . lateral erie ?arnee . lateral erie A releae Plyo 0 . double leg jump / 1 / A print @ . low hurdle jump / 1 / A print " . Power S)ip / 1 9-m7 9 1 /-m ,ound %a1$ Ielocity 0 . 8 1 2-m @ . 8 1 9-m " . 8 1 /-m Beastly Circuit *u!ber ) 8 rep each e1ercie7 8 time through each circuit Power Snatch from floor Everhead S*uat Puh !er) ,ehind ?ead Combo 0ood %orning !ump S*uat Power Clean from ?ang Rope !umping 2 minute Full Body Power Circuit *u!ber ) ?ang Clean A Puh Pre 2 rep !ump Eption 8 rep ,and S*uat 2 rep !ump Eption 8 rep ,and ,ench Pre 2 rep @pper ,ody Plyo 8 rep ?igh to 'ow &ood Chop with %, 8 rep 'ow to ?igh &ood Chop with %, 8 rep 2-- metre Row 8 time through full circuit BW Blitz *u!ber ) 0rahopper 1 +- Prioner !ump S*uat 1 +-Clap Puh @p 1 #- Side to Side !ump 1 +- Staggered Puh up #- each arm %ountain Climber 1 +- Ko %omentum Sit @p 1 +- ?indu Puh @p1 #- 2 time through Cosgro+e Co!"lex one Deadlift7 8 rep Romanian deadlift7 8 rep ,ent over row7 8 rep Power clean7 8 rep "ront *uat7 8 rep Puh pre7 8 rep ,ac) *uat7 8 rep 0ood morning7 8 rep Cosgro+e Co!"lex two Snatch grip deadlift7 8 rep Snatch pull7 8 rep @pright row7 8 rep Power natch7 8 rep Revere lunge7 8 rep each leg Puh jer)7 8 rep !ump *uat7 8 rep Po" ball 0oal To create *uic) ball6play To increae anaerobic conditioning via attac) and defence To increae player awarene of new rule Rule> Play up and down field &hen touched or topped attac)er mut pop ball up from ground or whilst going to ground Attac)ing team ha 2 touche before the game change to "ijian touch 4+ different oppoition mut touch the ball carrier7 attac)er cannot core if he ha been touched once5 LLAttac)ing team ha the option to )ic)7 only when "ijian touch i being played A "ree )ic) i given againt the infringing team$ The infringing team mut retreat to the ++m line if inide their half or retreat to the /-m line if in oppoition half before defending can tart$ Any time the ball goe out of play the ball can be thrown in a traight line or toward their goal line a per new rule Ti!es ,onday Tuesday Wednesday Thursday Friday- . 1/ S"eed0Power Co!bo%,P&$""er BodyWeightsS"eed0Power Co!bo%1&%,P&$""er BodyWeightsS"eed0Power Co!bo%,P&1/ . 11 S"eed%,P& S2ills %$ni& S"eed0Power Co!bo%)&%,P&S2ills%Barnett Par2&S"eed%,P&11 . 1) Weights%(P& (e"eated S"eed %$ni&S"eed0Power Co!bo%1&%,P&'ill (e"eats%,t3Pleasant (d& Weights%(P&1) . 11 . ) L $ * C ') . 1 S2ills %,P& ,ountain Bi2ingor Wa2aor S4uashS2ills %5677& S4uashor 8ic2 BoxingS2ills %,P&1 . 9 :naerobic ;a!es %,P&Bas2etball and'andball %5677&;aelic Footballand :ussie(ules +;a!es %,P&9 . < Wrestling %(P&and Boxing =oga or Pilates or Stretch or Sur>Water Polo orSwi! 7nter+als or Cross Country (un=ogaor Pilatesor Stretchor Sur>Boxing %(P&