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Nine Week Strength & Conditioning Program 409 |
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Nine Week Strength & Conditioning Program
Event Date:
Saturday, 12/09/06
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Week 1 Begins December 11, 2006
Training Program Forwarded By Brenden Hobson from the Marine Select Side (Developed by Tom Billups), approved by Coach Lewis.
WEEK 1
Endurance Training:
Three 20 minute runs for distance.
Goal is to cover more ground each of the three runs.
Strength Training:
Metabolic workout 3 sets of 10 reps on all exercises
back squat
lat pulldown
front squat Metabolic is
push press done twice a week
seated row 60 seconds between
chest press exercises and sets
shoulder circuit
abdominals 3 sets of 25 reps
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 30 seconds
Superman
Reverse crunch 3 sets x 20 reps
WEEK 2
Endurance Training:
Run 3,000 meters for time twice.
Strength Training:
Continue on Week 1 Metabolic strength training twice.
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 30 seconds
Superman
Reverse crunch 3 sets x 20 reps
RXZA Notes:
Supermans Lie on the floor face down with your arms extended overhead. Using your core lift your arms, shoulders and legs off the floor and fly like Superman then lower. Vary tempo.
Go to http://rugby.musa.net.au/documents/core_ss_training.pdf for examples of pillar training
See also: http://www.tennis.com/yourgame/fitness/fitness.aspx?id=323 for same.
WEEK 3
Endurance Training:
5 x 3 minute runs with 5 minute recovery Run three of these
Goal is to run 720-800 meters per rep sessions in week 3
Strength Training:
Metabolic workout 3 sets x 10 reps on all exercises
back squat
lat pulldown
front squat Metabolic is
push press done twice a week
seated row 60 seconds between
chest press exercises and sets
shoulder circuit
abdominals 3 sets x 25 reps
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 30 seconds
Superman
Reverse crunch 3 sets x 20 reps
WEEK 4
Endurance Training:
5 x 3 minute runs with 5 minute recovery Run three of these
Goal is to run between 720-800 meters per rep sessions in week 4
Strength Training:
4 x 8 on all exercises except abdominals
Back squat
Pullups
Chest Press Strength training
Shoulder press twice per week
Back extensions
Abdominal Crunch 4 sets x 30 reps
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 40 seconds
Superman
Reverse crunch 3 sets x 25 reps
WEEK 5
Endurance Training:
6 x 1 minute runs with 3 minutes recovery Run three of these
Goal is to run 320 to 380 meters per rep sessions in week 5
Strength Training:
4 sets x 8 reps on all exercises except abdominals
Back squat
Pullups
Chest Press Strength training
Shoulder press twice per week
Back extensions
Abdominal Crunch 4 sets x 30 reps
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 40 seconds
Superman
Reverse crunch 3 sets x 25 reps
WEEK 6
Endurance Training:
6 x 1 minute runs with 3 minutes recovery Run three of these
Goalis to run 320 to 380 meters per rep sessions in week 6
Strength Training:
4 sets x 8 reps on all exercises except abdominals
Back squat
Pullups
Chest Press Strength training
Shoulder press twice per week
Back extensions
Abdominal Crunch 4 sets x 30 reps
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 40 seconds
Superman
Reverse crunch 3 sets x 25 reps
WEEK 7
Speed Endurance:
12 x 150 meter runs in 30 seconds with 30 seconds recovery
Run two sessions per week
Strength Training:
4 sets x 6 reps all all exercises
Front squat Strength training
Push press to be completed twice per
Back squat week
Incline press
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 40 seconds
Superman
Reverse crunch 3 sets x 30 reps
WEEK 8
Speed Endurance:
10 x 150 meters in; 28 second reps for props and locks
26 second reps for hookers and backrows
24 second reps for all backs
walk 75 meters, jog 75 meters back to the
start line and begin again immediately
Run two sessions per week
Strength Training:
4 sets x 6 reps all all exercises
Front squat
Push press Strength training
Back squat to be completed twice per
Incline press week
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 40 seconds
Superman
Reverse crunch 3 sets x 30 reps
WEEK 9
Short speed:
Forwards
8 x 30 meters @ 100% effort, chest on the ground start
8 x 50 meters @ 100 % effort, 5 meter rolling start Run two sessions per week
See Recovery *
Backs
10 x 10 meters in less than 2 seconds
2 x 25 meters @ 100% effort, standing start Run two sessions per week
8 x 40 meters @ 100 % effort, rolling start
2 x 50 meters @ 80% effort, chest on the ground start
See Recovery *
*Full walk back recovery after each run - 2:30 minutes between 2:30 minutes
between each set.
Strength Training:
4 x 6 on all exercises
Front squat
Push press Strength training once
Back squat this last week
Incline press
Flexibility and Core Strength:
Front pillar
Three days on, Left pillar Hold each pillar
one day off. Right pillar for 45 seconds
Superman
Reverse crunch 3 sets x 30 reps
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contact: Rafael Zahralddin, Managing Shareholder, Elliott Greenleaf
RXZA@elliottgreenleaf.com
phone: 302 545 2888 |
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