2/24/2011 NZRU Coaching Toolbox

TRAINING GUIDE

MONDAY

Full Body & Core Strength (ST) Training

Exercise Sets Reps Load Rest (secs)

Single Leg Romanian Deadlift 3-4 6-12 60-90
BB Back Squat or Deadlift 2-3 4-10 120-180
Stand DB Shoulder Press 2-3 6-10 60-120
DB or BB Bentover Row 2-3 4-10 120-180
DB or BB Benchpress
1-2 6-10 120-180
Option: DB Chest Press on a Swiss Ball
Dynamic Fw d Ball Roll 2-3 10-20 30 max
Bentover Reverse Fly
2-3 10-16 30 max
Note. Mid Trapezius muscle
Sw iss Ball Upper Torso Tw ist 2-3 12-20 30 max
Options on how to complete this w orkout

TUESDAY

Activity of choice Eg. Touch, Laser- force, Frisbee or Ultim ate Gam e

Today is about giving your body a good w orkout with a focus on Speed (SP) and Agility (AG). To do this you
may choose a fun activity like touch rugby that will w ork on your ball handling skills, specific to rugby.
Otherwise choose an option that is different but w ill provide the same physical benefits, for example Ultimate
Game (paintball).

WEDNESDAY

Choose one exercise from the options below (AC or AnC) to complete this part of your programme

Aerobic Capacity (AC)

Activity Options Duration (mins) Intensity (RPE)

Row , Cycle, X'Trainer, Aquajog, Box or Sw im
Mix into this session the follow ing:

Combinations Eg. Cycle then swim... 30-50 5-7/10

Changes in pace (resistance)
Fun mini-games and activities Eg. Water Polo, Water Rugby...

Anaerobic Capacity (AnC)

Duration Intensity
Activity Options
(mins) (RPE)
Interval Run
This session involves the follow ing:

1-2 minutes 'Very Hard - Maximal' running (RPE 8-10/10) followed by 1-3
30-50 2-10/10
minutes 'Easy-Moderate' running (RPE 2-4/10) 3-5 repeats over flat v hilly
terain; grass v sand surfaces (beach)
Include 3-4 x 20m sprints from stand start.

Intensity Guide for Aerobic (AC) and Anaerobic Capacity (AnC) training sessions

THURSDAY

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Rest/Recovery Use of m assage (if not injured)

Today’s about giving your body a chance to chill out and recover from the previous days’s activities. Try
something light and enjoyable like frisbee or a short game of touch rugby but don’t over-extend yourself.

FRIDAY

Full Body & Core Strength (ST) Training

Exercise Sets Reps Load Rest (secs)

Single Leg Romanian Deadlift 3-4 6-12 60-90
BB Back Squat or Deadlift 2-3 4-10 120-180
Stand DB Shoulder Press 2-3 6-10 60-120
DB or BB Bentover Row 2-3 4-10 120-180
DB or BB Benchpress
1-2 6-10 120-180
Option: DB Chest Press on a Swiss Ball
Dynamic Fw d Ball Roll 2-3 10-20 30 max
Bentover Reverse Fly
2-3 10-16 30 max
Note. Mid Trapezius muscle
Sw iss Ball Upper Torso Tw ist 2-3 12-20 30 max
Options on how to complete this w orkout

SATURDAY

Choose one exercise from the options below (AC or AnC) to complete this part of your programme

Aerobic Capacity (AC)

Activity Options Duration (mins) Intensity (RPE)

Row , Cycle, X'Trainer, Aquajog, Box or Sw im
Mix into this session the follow ing:

Combinations Eg. Cycle then swim... 30-50 5-7/10

Changes in pace (resistance)
Fun mini-games and activities Eg. Water Polo, Water Rugby...

Anaerobic Capacity (AnC)

Duration Intensity
Activity Options
(mins) (RPE)
Interval Run
This session involves the follow ing:

1-2 minutes 'Very Hard - Maximal' running (RPE 8-10/10) followed by 1-3
30-50 2-10/10
minutes 'Easy-Moderate' running (RPE 2-4/10) 3-5 repeats over flat v hilly
terain; grass v sand surfaces (beach)
Include 3-4 x 20m sprints from stand start.

Intensity Guide for Aerobic (AC) and Anaerobic Capacity (AnC) training sessions

SUNDAY

Rest / Recovery Easy beach walk, Swim , Aqua- Jog, Mow the Lawn

Today‘s about giving your body a chance to chill out and recover from the previous days‘ activities. Try
something light and enjoyable like frisbee or a short game of touch rugby but don’t over-extend yourself.

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