Pre-season training 2009/2010
I hope you have enjoyed a couple of weeks rest since the end of a very tough but successful campaign.
Well done to the guys who went on to compete at County level, I’ve had some very positive feedback.
Our off-season program started 30 May with a 5k run plus fitness exercises. Everyone managed to complete the course and the strength and conditioning element provided by Simon Elkinson was first rate, as was the BBQ which followed.
Pre Season officially starts Tuesday 7 July at 7:30pm.
I will be asking you to provide feedback on how you are progressing throughout this period via phone or email.
For many this will be an exciting challenge competing at a higher level, however we must retain our fitness edge and that must include testing.
There will be a detailed introduction into each test exercise but for now please keep at the front of your mind, in order to challenge for a first team spot this year, a base level of 10 and above on the bleep test is essential as is being able to bench your own body weight for 1 rep.
If our squad can begin with this base level of fitness, it will give us the opportunity to really see how far we can go!
General break down of July’s training schedule:
90 mins of skills and fitness games per session
Session will comprise 2 groups (45 mins spent in each group) - switching from
skills to games every 7-10 mins
2nd group broken in to 4 smaller groups doing set exercises as listed below:
A – Attack
B – Buddy training
C - Cardio
D – Defense
We want every player to be tested before the start of August:
The 1st round of testing will begin on Tuesday 21 July at 7.30pm
There will be further testing days on:
Thursday 23 July 7.30pm start
Tuesday 28 July 7.30pm start
Thursday 30 July 7.30pm start
The testing will consist of:
Vertical Jump
Broad Jump
Agility
Strength
Speed (40yd dash)
Anaerobic Test
Aerobic Test (3km)
At the beginning of each month you will receive a new updated training schedule, you will be asked to confirm your attendance with Jo our rugby manager wrfc-availability@hotmail.co.uk as usual.
Where possible each session will be posted on the notice board in the bar area prior to training.
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