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Training Systems for Southern Lions Colts- 16’s and Seniors

GET FITTER NOT FATTER

Getting Fitter Not Fatter – Waiting for the Season

This is a program for Under 16 to Colts and Above – Its designed to make you work at your pace – based on size and weight ratio’s and is for the next four weeks – take your times and improve them along with your kicking skills and ball control

IF YOU TRAIN WITH A MATE– BE AWARE OF HIS MEDICAL STANDING – AND AGE OR BETTER STILL TRAIN WITH A FAMILY MEMBER – WE WILL BE COMPARING TIMES

These sessions consist of 5 sessions per week – and given that you have nothing else to do – you should be damn fit  when the season starts again

BEFORE YOU STARTTHIS PROGRAM  – GO BELOW AND  DOWNLOAD  4 BEEP TEST EXTENDED VERSIONS – THERE ARE 4 – LEVELS 7, 11 AND 15  all the notes are at the end of this – along with a video on how to do it

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Day 1- (Possibly Monday)

3km Run –  

Fast times = 15minutes

Medium times = 18minutes

Props and Heavies Time = 24 Minutes

Time your first run – reduce that time by 20 seconds over a period of a week

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Day 1 Continued : Familiarisation Skills

If you have a rugby ball pick it up and carry it – Pass it around your body at waist height, around your knees legs together – figure of eight between the legs – around the ankles – all in both directions

Repeats = all players 30 repeats increasing over each week by 5 repeats

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Day 1 Continued :

In Succession – No Breaks should take 3 minutes or less

Jog on the spot – left Leg touches the ground count is 1- count to 10 times

10 Push ups standard width (hands = shoulder width)

10 Sit ups – crunches

10 Burpees

10 squats butt to the ground

10 high knee jumps – Get off the ground vertically

Every 3 Minutes repeat  and do this to failure – when you can not do any more – add another one – Your Target is 5 repeats over a period of time

That was warm up day for the week

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Day Two (Tuesday) BRING YOUR PHONE, EAR BUDS OR BLUETOOTH SPEAKER

Get to a park – oval that is at least preferably 100 mtrs Long  and take a rugby ball –

Run around the area until you complete 1km – warm up and complete your stretches – ??

Repeat the Familiariisation Skills from Monday/Day 1

Mark Out a 20mtr – 40mt – 60 mtr – 100 mtr track/straight line

This exercise takes 2 minutes or less – Your Target is less – or you get no recovery

Start at the start point carrying a rugby ball –

Sprint to the 20mtr line and back

Sprint to the 40mtr line and back

Sprint to the 60 mtr line and back – Place the Ball down

Complete – 10 push ups, 10 sit ups, 10 squats and rest until the 2 minutes is completed

PROPS AND THOSE IN THE 110KG RANGE – HAVE 3 MINUTES

Repeat this set of exercises and runs 5 times – if you can not , take a note of where you finished – do not start another set unless you can complete it in the times required – Your aim is to get to 5 sets

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Rest – Kick the ball around for 2 minutes

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Kicking Skills – and of there is two of you – Kick and Catch skills – if there is three – form a triangle and do the same ( 4 then work in pairs)

Drill 1- Grubber kicks for 20 metres – 10 repeats ( each )

Drill 2 – chip Kicks for 40 mtrs  – 10 repeats ( each )

Drill 3 – Punt Kicks for 60 metres – 10 repeats ( each )

Drill 4 – start at the 100 metres mark – kick as long as you can (if there is a pair – one player must sprint forward form the 100 to catch the ball , jog back to the 100 ) If a solo person – jog out – mark the distance , (mentally or with a drink bottle) – – 10 repeats ( each )

Note :  of you are on your own – Jog out and recover and start the next kick from where you kicked too (the first one) if in a pair simply kick it back – itf there are three – take turns – if there are four get two balls or take turns

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Running Skills

Turn on the speaker of you have one, Bluetooth the beep test , at your choice of level (7,9,11,13) and CCOMPLETE IT  warm down and go home

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DAY 3 IS A DAY POF REST AND RECOVERY

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DAY 4 –

Back down the Park/Oval/Rugby Ground – for this you will need something to complete chin ups – a kids playground, kids swings etc would be perfect –

3km Run –

Fast times = 15minutes or under

Medium times = 18minutes or under

Props and Heavies Time = 24 Minutes or less

Time your first run – reduce that time by 20 seconds over a period of a week and even more by 4 weeks

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Day 4 Continued :

In Succession – No Breaks should take 3 minutes or less

Jog on the spot – left Leg touches the ground count is 1- repeat 10 times

10 Push ups standard width (hands = shoulder width)

10 Situps – crunches

10 Burpees

10 squats butt to the ground

10 high knee jumps – Get off the ground vertically

Every 3 Minutes repeat  and do this to failure – when you can not do any more – add another one – Your Target is 5 repeats over a period of time

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Exercise period

Move to the Chin Up area – complete 5 to 10 with a standard grip (fingers facing you)

Complete 50 pushups – 20 standard hand placement, 20 wide hand placement and 10 narrow hand placement

Complete 50 situps- crunches

Complete 50 squats ,    This completes one set

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Day 4 Continued : Familiarisation Skills  ( between Exercise Periods)

If you have a rugby ball pick it up and carry it – Pass it around your body at waist height, around your knees legs together – figure of eight between the legs – around the ankles – all in both directions

Repeats = all players 30 repeats increasing over each week by 5 repeats

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Exercise period – Second Set

Move to the Chin Up area – complete 5 to 10 with a standard grip (fingers facing you)

Complete 50 pushups – 20 standard hand placement, 20 wide hand placement and 10 narrow hand placement

Complete 50 situps- crunches

Complete 50 squats ,    This completes one set

Go home

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DAY 5 – SATURDAY OR SUNDAY

Today we try and mimic the game day –  and introduce FARTLECK WORK

To do this we need you to find a open space with trees- light poles- marker cones that can be laid down by you – or even a long length of roadway – with telegraph poles or Light poles

So Lets start with you carrying a rugby ball

  1. 1km warm up run and stretch

Move to : the running area – and perform this sequence or as close to it as you can get

Start at a reasonable pace – run until the first marker you see (pole, bush, etc) make it at least 200 metres, spot the next pole/item and sprint to it as hard as you can, spot the next pole/item and jog to it , now repeat that sequence for a minimum of 2km – should be 10 to 15 minutes

Your last effort is Jog for recovery

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Day 5 Continued : Familiarisation Skills   ( allows warm down)

If you have a rugby ball pick it up and carry it – Pass it around your body at waist height, around your knees legs together – figure of eight between the legs – around the ankles – all in both directions

Repeats = all players 30 repeats increasing over each week by 5 repeats

Option 1 – Find a soccer ground / rugby ground / Aussie rules ground and you can now complete

Start at the corner  – Sprint to half way (on the aussie rules start at goal posts) then Jog to the corner (center line) , Sprint the width of the field, Jog to half way – Sprint to the corner – Jog back to the starting corner – REPEAT 5 TIMES AND YES THIS IS AFTER THE FARTLECK RUN

Option 2 : If you are using an aussie rules area – Sprint the boundary to half way – Jog to the goal posts , Sprint to half way and Jog to goal posts

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Day 5 Continued : Familiariisation Skills   ( allows warm down)

If you have a rugby ball pick it up and carry it – Pass it around your body at waist height, around your knees legs together – figure of eight between the legs – around the ankles – all in both directions

Repeats = all players 30 repeats increasing over each week by 5 repeats

Go Home and have a beer/softdrink

 

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 Optional Training

  1. Do the above but use the bike instead of running – and make sure that you complete all of the kicking and exercise routines

Day 1 – Ride a minimum of 10km – 20 to 30 minutes  plus the exercises

Day 2. Do Fartlek training on the bike- by either

  1. Riding a steady gear for 2- 3km then up the gearing to a harder gear or big ring for 2-3km , repeat this for the full 15km ride (30 to 56 minutes)
  2. Option- Find a couple of hills – and ride an easy 2km first , then hit the hill as fast as you can, go around the block and repeat the same thing until you do at least 5 to 6 hill repeats and complete 15km

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Make sure we do the exercises

Day 4 – Repeat the 10km from the first day but take 30 seconds to 1 minute off the times

Then complete the Exercises and ball work

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Day 5 –

Option – 30km bike ride ( Cockburn to the city / on the Bike track or get the train to the city and ride back along the freeway – you could get at least 25km starting at Elizabeth Quay

Then get off and try and walk – haha!!

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Optional Training – Beach and Bike

Find a beach that is empty – and complete the whole days session at the beach (option is to ride to the beach)

Be aware that riding in pairs – get behind the other rider do not ride two wide unless you are on the Bike Path and be aware as stated of who he is and his medical status at all times

NOTE: The bike path from the KWINANA rail station starts at the back of the garage on Thomas Road- goes to  Auburn station and then across to the club –

Takes 15 – 20 minutes – then complete all of the other exercises

For the 16 age group- Ride with a mate and compete for 200 mtr sprints one leading the other trying to follow – speed work / heart rate/ Fartleck – ride TO AND FROM SCHOOL – Those at Aranmore – Ride the Freeway from Elizabeth Quay until you get to Murdoch where the bike path cuts out and ride the train (end carriages ) to Auburn Grove or Cockburn – GET FIT NOT FAT

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SPECIAL NOTES AND DOWNLOADS

Grab a copy of the 3 extended beep tests

1st extended is for Fat Boys and slow runners = Level 7

2nd Extended Test is level 11 – getting fitter and somewhere those starting at level 1 need to achieve inside 2 weeks

3rd extended test is level 15 – you need to be fit and ready to go to manage this twice in a week – when you have run the full test as part of your training

DOWNLOADS

1st- Level 7

 

2nd – Level 11

 

3rd – Level 15

 

FULL BLEEP TEST – DOWNLOAD

 

Watch this video and check how to setup the test are over the 20 metre

https://youtu.be/aXHt1QWZpJE

Now download the full beep test here – and use it to check how fit you really are – and to check at what stage you are at  – DOWNLOAD BEEP TEST IN FULL