How many days per week should i lift1/22/2018 How many days per week should i liftRUGBY FITNESS TRAINING Virginia Rugby Union Over the last few years I have been asked frequently about the availability of information on Rugby Fitness Training. In general, there is no readily available information about how to train for our sport. As an initial attempt to rectify this I have cobbled together this program. I have used it myself, have given it to several of the teams that I coach, and have found it to be a pretty good system. Before you get too deep into it, however, I need to provide a couple of caveats. EXAMPLE RUGBY FITNESS TRAINING PROGRAM CLUB TRAINING SCHEDULE Offseason- From the end of previous season to eight weeks before the first Club Practice of the next season. Tuesday Interval Training or other activity Wednesday Weight Training and Plyometrics Thursday Light and Easy Interval Training Saturday Any Sports Activity or Fartlekking Sunday Long Slow Distance Tuesday - Interval Training Wednesday - Weight Training and Plyometrics Thursday - Interval Training Sunday - Long Slow Distance Tuesday - Club Practice Wednesday - Interval Training Thursday - Club Practice Saturday - Club Match or Fartlekking Sunday - Long Slow Distance A simple interval training exercise set is as follows: 4 x 220 yards (FAST) (1,760/1.00) 2 x 110 yards (FAST) 2 x 110 yards (FULL) (1,760/1.00) 3 x 220 yards (FAST) (1,980/1.13) 2 x 220 yards (FAST) 2 x 110 yards (FAST) 2 x 110 yards (FULL) (1,540/0.88) 5 x 85 yards (FULL) (2,185/1.24) 2 x 220 yards (FAST) 5 x 110 yards (FAST) 4 x 85 yards (FULL) (1,770/1.01) 4 x 110 yards (FAST) 1 x 220 yards (FAST) 8 x 55 yards (FULL) 1 x 220 yards (FAST) 4 x 110 yards (FAST) 4 x 85 yards (FULL) (2,440/1.39) 4 x 110 yards (FAST) 5 x 85 yards (FULL) (1,305/0.74) 7 x 85 yards (FAST) 3 x 110 yards (FAST) 3 x 220 yards (FAST) 3 x 110 yards (FAST) 2 x 85 yards (FAST) 11 x 25 yards (FULL) (2,635/1.50) 6 x 110 yards (FAST) 9 x 25 yards (FULL) (1,325/0.75) 3 x 110 yards (FAST) 3 x 110 yards (FULL) 5 x 85 yards (FAST) 5 x 85 yards (FULL) 1 x 440 yards (FAST) (2,830/1.61) 2 x 220 yards (FAST) 6 x 110 yards (FULL) (1,980/1.13) 12 x 55 yards (FULL) 1 x 330 yards (FAST) 10 x 85 yards (FULL) 1 x 330 yards (FAST) 10 x 25 yards (FULL) (3,080/1.75) 10 x 85 yards (FULL) 9 x 25 yards (FULL) 10 x 55 yards (FULL) 9 x 25 yards (FULL) (2,180/1.24) 10 x 85 yards (FULL) 10 x 55 yards (FULL) 26 x 25 yards (FULL) (3,150/1.79) 15 x 55 yards (FULL) 10 x 110 yards (FULL) (2,400/1.36) 10 x 55 yards (FULL) 5 x 85 yards (FULL) 3 x 110 yards (FAST) 2 x 220 yards (FAST) 3 x 110 yards (FULL) 5 x 85 yards (FULL) 10 x 55 yards (FULL) 15 x 25 yards (FULL) (3,800/2.16) 2 x 110 yards (FULL) 10 x 85 yards (FULL) 10 x 55 yards (FULL) 14 x 25 yards (FULL) (2,630/1.49) Fartlek is a Scandinavian word meaning "speed play." The exercise is unstructured and allows you to sprint, run, and walk over varied terrain. Rugby Fartleks, however, are a bit more structured. How many days per week should i liftFortune may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Quotes delayed at least 15 minutes. Market data provided by Interactive Data. ETF and Mutual Fund data provided by Morningstar, Inc. Dow Jones Terms & Conditions: http://www.djindexes.com/mdsidx/html/tandc/indexestandcs.html. S&P Index data is the property of Chicago Mercantile Exchange Inc. and its licensors. All rights reserved. Terms & Conditions. Powered and implemented by Interactive Data Managed Solutions.
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