View
0
Download
0
Category
Preview:
Citation preview
WARRIORS RUGBYHEALTH AND FITNESS PERSONALIZED PLAN – FRONT ROW
WARRIORS RUGBY 2017How to Use this Guide
GU
IDA
NC
ETraining and Nutrition Program
Additional training guidance is available at https://kerianmcmanuscoaching.wordpress.com at all times players are reminded that their parents views and guidance supersede any advice provided here. All Players must inform and obey their parents with regards to health, training and fitness issues.
This is a comprehensive Fitness, Nutrition and Skills Training program
for members of the Fort Hunt Warriors High School Rugby Team
This guidance is provided to ensure players get the maximum
benefit out of the program, and avoid injury or other incident
during its conduct
The guide provides position & player specific fitness training
programs (by the day) and guidance on nutrition and hydration
necessary to maintain effective performance throughout the
program and its activity.
Record training performance and nutrition intake on a daily basis,
do not be overly concerned if you miss a training or meal (or
recording it). Additional guidance, exercise examples and
information on nutrition or the game of rugby is available at
https://kerianmcmanuscoaching.wordpress.com
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
Front Row #1, #2 and #3
TrainingFocus
1) Power. Front Row players are the strongest in the team, true team TANKS. They dominate opponent offenses and deny
them access across the gain line. Modern players are heavy CROSSFIT trainers, strong across the board.
2) Technique. Superior body positions, understanding of technical rules and reliability are crucial to the modern Front Row
player. They use their superior skills and techniques to dominate les skilled players, focus on scrum, lineout & breakdown
3) Endurance. Being big physical units they are expected to be front and center in the “winning the contact” element of
play, they must be both strong and able to keep operating continuously. Don’t ignore cardio fitness
Characteristics
Character: tight forwards provide the base of the team,
they anchor all Set Piece pay (Scrum, Lineout etc.) and
provide the majority of the power to clear and secure
good breakdown ball. Defensively they deny the
opposition access in and around the breakdown. Front
Row forwards are immensely strong, but should have
good basic passing and catching skills; and exceptional
tackling ability. Front row forwards are the TANKS of the
team, taking the hits and dishing them out bigger & harder
Skills
1) Offensive Skills. Impact carries from close to the
breakdown, the forward attacking line in SHOTGUNS and
basis of all POD attacks. Get front foot ball over gain line
2) Defensive Skills. The teams IRON CURTAIN around the
breakdown, defending all direct attacks. The best players
can also defend well in the backline and drive opponents
backwards to force them to lose the following breakdown
3) Dominate. They set the attitude of the team, no
backward step, no fear, no surrender… direct frontal attack
Dane Coles (NZ) 6’0” 240lbThe model of the modern “Hooker”,
combines traditional strength and impact
with high mobility and exceptional passing
and running skills. Can tackle ferociously at
the fringes of the breakdown, but can also
be found scoring on the wing.
Examples to Study
Augustin Crevy (Argentina) 5’11” 243lbInspirational leader and tireless ball carrier
for the Pumas. A huge presence at the
scrum who can punish opposing teams if
they expose even the smallest weakness in
their technique. A direct and devastating
ball carrier around and over the breakdown
Bismarck du Plessis (SA) 6’2” 251lbA front row player with the agility and the
technique of a Loose Forward, can
dominate at the scrum or lineout, but can
also operate around the field like a
defensive No6 or at the breakdown like and
extra No7. Versatile, mobile and aggressive
OFF SEASON PHASE
FR
ON
T R
OW
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
YO
UR
PLA
N
Breakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Snacks
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Cardio Focus (Boost metabolism)
Progressive Strength Development
Speed & Agility Development
Endurance & Stamina Development
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Spread into 2 or 3 Snacks during the day; between meals and in the evening. Try and eat snacks between 30
minutes and 2 hours after workouts
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Ball Handling
Passing
Tackling (and Ball Competition)
Set Piece (Lineout/Scrum)Skills
OFF SEASON PHASE
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
MO
ND
AY
Breakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Power Day (all weights are increasing)
Intermediate Hypertrophy (1) Upper Body
1) Warm up 5 min
2) Stretch 5 min
3) Bench (BB or DB) Press 4 x Sets 12, 10 ,8 6 reps
4) Cleans (BB) 4 x Sets 8, 6, 4, 2 reps
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
No Training Day
Check out training notes at https://kerianmcmanuscoaching.wordpress.com/skills-development/
Skills
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
5) Shoulder Press (Standing) 3 x Sets 10, 8, 6 reps
6) Arm Curls (BB) 3 x Sets 10, 8, 6 reps (then repeat with DB)
7) Rows (BB or DB) 3 x Sets 10, 8, 6 reps
8) Pull Ups (Bar) 3 x Sets 10, 10, 10 reps (Use weights if needed)
9) Triceps Dips 3 x Sets 15, 12, 10 reps
10) Press ups x 50
11) 5 minute stretching
OFF SEASON PHASE
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
TUIE
SD
AY
Breakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Cardio Day (Develop Base Fitness)Fitness Conditioning (FC) 1Fartlek Run
1) Warm up 5 min
2) Stretch 5 min
3) 30 minute run/jog/walk (just keep moving)
4) 1 min x Press up, Sit-up, Burpee, Squat, Plank
lunges, dips, mountain climbs
1) 5 min warm down
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Basic Skills Training Day (PASSING)
Check out Passing notes at https://kerianmcmanuscoaching.wordpress.com/skills-development/
Spend 30 minutes holding, passing the rugby ball… get used to the feel and try to improve on the accuracy
and passing power of your “Push Pass”Skills
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
OFF SEASON PHASE
Be sure to record your time taken, look to improve
either on the distance travelled, or on the time
taken to complete the distance in the future.
Focus on trying to keep moving without a break, if
you cannot run the full distance then take periods
where you jog or walk
Eventually eliminate the walking to run the distance
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
WED
NESD
AYBreakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
No Training Day
Check out a game posted at https://kerianmcmanuscoaching.wordpress.com
Focus in on the work of the Loose Forwards, particularly at their tackling and work at the breakdown to
Secure the ball for their team. Look at their running lines, and how they are able to get to the breakdown
So quickly (Focus on the angles they take to get there).Skills
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
OFF SEASON PHASE
Power Day (all weights are increasing)
Intermediate Hypertrophy (2) Lower Body
1) Warm up 5 min
2) Stretch 5 min
3) Rear Squat (BB) Press 4 x Sets 12, 10 ,8 6 reps
4) Leg Press (Machine) 4 x Sets 8, 6, 4, 2 reps
5) Clean and Press 3 x Sets 10, 8, 6 reps
6) Step Ups 3 x Sets 10, 8, 6 reps (on each leg)
7) Leg Extensions 3 x Sets 10, 8, 6 reps
8) Hamstring Extensions 3 x Sets 10, 8, 6 reps
9) Plyometric Box Jumps 3 x Sets 15, 12, 10 reps
10) Burpees x 20
11) 5 minute stretching
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
THU
RSD
AY
Breakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Interval Day (Develop Base Fitness)
Interval Weight Training Circuit (IWTC) 4 x Circuits
1) Warm up 5 min
2) Stretch 5 min
3) 1 min DB squats (20 sec rest)
4) 1 min Mountain Climbers (20 sec rest)
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Basic Skills Training Day (BALL SECURITY)
Check out Passing notes at https://kerianmcmanuscoaching.wordpress.com/skills-development/
Spend 30 minutes holding, passing the rugby ball… get used to the feel and try to improve on the accuracy
and passing power of your “Push Pass”
Put the ball on the ground and attempt to pick it up cleanly while moving at speed, place obstacles in way
Skills
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
OFF SEASON PHASE
5) 1 min Single Arm Kettle Swings (20 sec rest)
6) 1 min T push up (20 sec rest)
7) 1 min Split Jump (20 sec rest)
8) 1 min DB row (20 sec rest)
9) 1 min Side lunge and touch (20 sec rest)
10) 1 min Push up row (20 sec rest)
11) 1 min Lunge rotation (20 sec rest)
12) 1 min Burpees (take 2 min rest, do stair climbs, repeat x 4)
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
FR
IDA
Y
Breakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Core Day (all weights are increasing)
Intermediate Hypertrophy (3) Core Development
1) Warm up 5 min
2) Stretch 5 min
3) Overhead Press (DB) 4 x Sets 12, 10 ,8 6 reps
4) Standing Curl (BB) 4 x Sets 8, 6, 4, 2 reps
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Skills
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
5) Alternating Lunges (BB or DB) 3 x Sets 10, 8, 6 reps
6) Lateral Raises (DB) 3 x Sets 10, 8, 6 reps
7) Rows (BB or DB) 3 x Sets 10, 8, 6 reps
8) Standing preacher curls (DB) 3 x Sets 10, 10, 10 reps
9) Reverse Fly (DB) 3 x Sets 15, 12, 10 reps
10) Plank Extension 3 x 1 min
11) 5 minute stretching
OFF SEASON PHASE
No Training Day
Check out a game posted at https://kerianmcmanuscoaching.wordpress.com
Focus in on the work of the Loose Forwards in the Set piece, observe the work put in by the Flankers in the Scrum (driving on the
legs of the props – Not just leaning there) and how they pinch the scrum tighter. Look at their work in the Line out, both as a
Jumper, lifter and strike runner in a short lineout
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
SA
TUR
DA
Y
Breakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Full Rest Day – Observe Rehabilitation Protocol
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Skills
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
OFF SEASON PHASE
No Training Day
Rest and Recover
Front Row #1, #2 and #3
WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN
SU
ND
AY
Breakfast
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Lunch Dinner
Hydration
1600 – 2400 ml daily (non-workout)
13m/l per kg of fluid to be taken during exercise
4m/l per kg of fluid after exercise Rehabilitation
Build up flexibility and resilience
20 minutes stretching daily
1-2 Rest days weekly
Minimum 7 hours sleep daily
Training
Squad Training Day
Look for training notices on Wiggio/Email or the Warriors Rugby app (itunes or googleappssearch “warriors rugby” and download)
Likely skills and/or fitness session
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Calories. ~800 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.400 – 600ml
Skills
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
Snack
Calories. ~400 k/cal
Protein 10-30%
Carbs. 45 – 65%.
Fats. 25-35%
Hydration.2 – 300ml
OFF SEASON PHASE
Squad Training Day
Look for training notices on Wiggio/Email or the Warriors Rugby app (itunes or googleapps
search “warriors rugby” and download)
Likely skills and/or fitness session
Front Row #1, #2 and #3
WARRIORS RUGBY 2017Record your Consumption Here
TRA
ININ
G L
OG
Breakfast Snack Lunch Snack Dinner
Consumption Record (Food/Hydration)
Additional nutrition guidance is available at https://kerianmcmanuscoaching.wordpress.com remember to fuel your body adequately; make sure you are getting enough Calories (of the right type) and Fluids to keep you operating at a high level.
MO
NTU
EW
ED
THU
RFR
ISA
TSU
N
Front Row #1, #2 and #3
WARRIORS RUGBY 2017Record your Performance/Weights/Times here
TRA
ININ
G L
OG
Exercise Week (1) Week (2) Week (3) Week (4)
Bench (BB)
12, 10, 8, 6 Reps
Cleans (BB or DB)
8, 6, 4, 2 Reps
Shoulder Press
10, 8, 6 Reps
Arm Curls (BB)
10, 8, 6 Reps
Arm Curls (DB)
10, 8, 6 Reps
Rows (DB or BB)
10, 8, 6 Reps
Pull Ups (Bar)
10, 10, 10 Reps
Triceps Dips
15, 12, 10 Reps
Press Ups
50Reps
Intermediate Hypertrophy (1) Upper Body - RecordMONDAY
Exercise descriptions and examples are available at https://kerianmcmanuscoaching.wordpress.com all players are reminded to exercise carefully and within their limits. Stay healthy first!!
Front Row #1, #2 and #3
WARRIORS RUGBY 2017Record your Performance/Weights/Times here
TRA
ININ
G L
OG
Exercise Week (1) Week (2) Week (3) Week (4)
Run/Walk
Distance/Time
Press up
1 x min
Sit up
1 x min
Burpee
1 x min
Squat
1 x min
Plank
1 x min
Alt Lunges
1 x min
Triceps Dips
1 x min
Mountain Climb
1 x min
Fitness Conditioning (1) Running - Record TUESDAY
Exercise descriptions and examples are available at https://kerianmcmanuscoaching.wordpress.com all players are reminded to exercise carefully and within their limits. Stay healthy first!!
Front Row #1, #2 and #3
WARRIORS RUGBY 2017Record your Performance/Weights/Times here
TRA
ININ
G L
OG
Exercise Week (1) Week (2) Week (3) Week (4)
Rear Squat (BB)
12, 10, 8, 6 Reps
Leg Press (Mach)
8, 6, 4, 2 Reps
Clean & Press (BB)
10, 8, 6 Reps
Step Ups
10, 8, 6 Reps
Leg Extension
10, 8, 6 Reps
Hamstring
10, 8, 6 Reps
Plyo Box Jumps
10, 10, 10 Reps
Burpees
15, 12, 10 Reps
Press Ups
50Reps
Intermediate Hypertrophy (2) Lower Body - Record WEDNESDAY
Exercise descriptions and examples are available at https://kerianmcmanuscoaching.wordpress.com all players are reminded to exercise carefully and within their limits. Stay healthy first!!
Front Row #1, #2 and #3
WARRIORS RUGBY 2017Record your Performance/Weights/Times here
TRA
ININ
G L
OG
Exercise Week (1) Week (2) Week (3) Week (4)
DB Squats
Max Reps
Mountain Climbs
Max Reps
Kettle Swings
Max Reps
T Push Up
Max Reps
Split Jump
Max Reps
DB Row
Max Reps
Side Lunge
Max Reps
Push Up Row
Max Reps
Lunge Rotation
Max Reps
Burpees
Max Reps
Fitness Conditioning (1) Running - Record THURSDAY
Exercise descriptions and examples are available at https://kerianmcmanuscoaching.wordpress.com all players are reminded to exercise carefully and within their limits. Stay healthy first!!
Front Row #1, #2 and #3
WARRIORS RUGBY 2017Record your Performance/Weights/Times here
TRA
ININ
G L
OG
Exercise Week (1) Week (2) Week (3) Week (4)
Overhead Press
12, 10, 8, 6 Reps
Standing Curl (BB)
8, 6, 4, 2 Reps
Alt Lunges (BB)
10, 8, 6 Reps
Lateral Raises (DB)
10, 8, 6 Reps
Rows (BB)
10, 8, 6 Reps
Preach Curl (DB)
10, 10, 10 Reps
Reverse Fly (DB)
15, 12, 10 Reps
Plank
3 x 1 min
Press Ups
50Reps
Intermediate Hypertrophy (3) Core - Record FRIDAY
Exercise descriptions and examples are available at https://kerianmcmanuscoaching.wordpress.com all players are reminded to exercise carefully and within their limits. Stay healthy first!!
Front Row #1, #2 and #3
WARRIORS RUGBYSTART AGAIN….. 2017
Recommended