I am producing a training programme to improve my endurance and skill levels for the sport of rugby union. I will be doing pre-season training as then
Training Programme - Rugby Union
Name: Jonny Lynch
Age: 16
Gender: Male
Height: 173cm
Weight: 68 Kg
Maximum Heart Rate: 205 bpm
Experience: Romsey Wasps RFC (1996 - 99) and Winchester RFC (2001 - 04)
I am producing a training programme to improve my endurance and skill levels for the sport of rugby union. I will be doing pre-season training as then I can be fully prepared for the rugby season. I am a healthy person as I do not suffer from any illnesses and have not broken a bone in my body however; I occasionally get pains in my hamstrings and in the balls of my feet (tarsals).
Testing is important for all players, as it provides a baseline from which you can compare your progress and measure improved performances that have occurred as a result of the training programme.
Type of fitness test
Definition
Name of Test
Score
Rating
Stamina
The ability to work for relatively long periods of time
Copper 12-minute run
2320 metres
Average
Bleep Test
7.2
Below Average
Maximum Strength
The ability to use our muscles to apply force to an immovable object.
Handgrip dynamometer
L = 43 R = 46
Below Average
Muscular Power
The ability to contract muscles with speed and force in one explosive action.
Standing Long Jump
.92 metres
Above Average
Standing Vertical Jump
54 cm
Average
Muscular Endurance
The ability to work the muscles very hard for a period of time
Press-ups
20
Average
Sit-ups
31
Above Average
Step-ups
7
Above Average
Flexibility
The ability to move our joints through their full range of movements
Sit and Reach
0 cm
Above Average
Reaction Time
The ability to respond to a stimulus quickly
Ruler Drop
2.6 cm
Above Average
Speed
The ability to move all or part of the body as quickly as possible
Shuttle Runs
7
Average
50 metre Sprint
7.93
Average
Agility
The ability to change direction of the body at speed
Illinois Agility Test
7.78
Average
Balance
The ability to maintain equilibrium when stationary or moving
Stork Test on a Bench
1.37
Below Average
I am happy with most of my results as they are average or above average. With the types of fitness that are specific to rugby, for example, Muscular Power and Agility, I believe that I have achieved quite high levels. I did not achieve high levels in balance, stamina and maximum strength. I am not too upset with my balance rating as I believe that it is not as specific to rugby as agility. I am disappointed with my bleep test score as stamina is a key requirement in rugby to play well and last the 80 minutes. I have highlighted the requirements which I am going to work on in my training programme, of which I will hopefully improve.
The modern game of rugby union is one of the most demanding sports around in terms of the physical fitness levels needed to play at the highest levels. The game requires high levels of speed, agility, strength, power, endurance, co-ordination and balance in order to be effective at the top levels. This combination of requirements is rare in the sporting arena, and offers a considerable challenge to those who wish to play the game to the best of their ability.
Fitness is very important: You may be the best technical scrummager in a game, but you will not be effective if are not able to perform after the first few minutes due to fatigue. Similarly, a scrum-half who cannot be at every breakdown to begin the next phase of play after every ruck and maul will never reach the top, and if he is not powerful or fast enough to exploit space around the base of the scrum, his game will lack a dimension.
Above are two examples highlighting examples of some positional demands of the players. However, every player (regardless of his position) needs to be able to work at high intensities with small rest breaks for 80 minutes. Also, every player needs to be powerful in the tackle, be agile enough to avoid contact where necessary, and explosive enough to break a defensive line, back and forward.
Warm Up
Introduction
Players need to be thoroughly prepared and ready to train and perform at optimum levels, and therefore also need to be thoroughly warmed up prior to their training session or their game. A warm-up should be functional for the specific session that will follow it; therefore, the structure of warm-up will vary with your sessions. Whilst it may take 45 minutes to warm-up for a game, some sessions will require a shorter warm-up. However, you should spend a minimum of 10 - 15 minutes on a warm up if it is carried out properly.
Purpose of the warm-up:
A warm up is the period of exercise performed before a training session or game which is designed to prepare the player for maximal levels of subsequent performance and reduce the risk of injury occurring within the performance.
The warm-up serves 5 basic purposes:
* To progressively prepare the performers physically and mentally for the game / session.
* To allow technical skills to reach optimum levels immediately the performance begins.
* To familiarise the performer with the competitive environment (surface, weather conditions, crowd, etc.).
* To prevent stiffness during the game and prevent injury.
* To increase blood flow, oxygen levels and temperature around the body.
Structure of the warm-up:
Firstly, you should undertake activities that raise the pulse-rate and warm the muscles up gradually. Examples include easy jogging, light rowing etc. This time can be used to work with a rugby ball, and develop specific skills, for example related to handling and passing, or speed / agility technique work. Simply running around the pitch is both non-imaginative and inefficient use of time.
This should be followed by a period of gentle stretches that begin at the core, progress down through the muscles of the legs and, back up the body to the chest, back, shoulders, arms and neck. Static stretches should target all of the major joints and muscles. Warm up stretches should be held for 10 - 15 seconds. Move into each stretch slowly, and perform each stretch twice, ensuring good technique.
There are a number of static stretches that can be performed for individual muscle groups, each of which has a number of variations. Those listed below I consider being easy, effective and safe methods of static stretching each of the major muscle groups used in rugby, although you will come across variations of these in many practical sessions. Below are the stretches that I will be doing before and after my training.
It is important to note that the stretches undertaken here are designed to prepare the body for the impending activity: Stretching to increase range of movement over a more permanent period should be undertaken in separate sessions. Interestingly, the over-use of static stretches at the limit of the range of movement could potentially reduce temporarily [for example. for a period of up to an hour] the power that you are able to produce following such stretches. Therefore, you should avoid over-using such stretches in a warm-up session, although static stretches that do not operate at the limit of range of movement of a muscle may form ideal preparative stretches for dynamic movements that follow.
Dynamic (movement) stretches should therefore also be incorporated, to prepare the muscles for the impending exercise. These are sports specific ranges of movements under direct muscular control, and include such activities as butt-kicks and High knee drills, and also movements that relate to the specific activities that will be undertaken in the following session. For example, consider twisting movements, diagonal movements of the trunk, and vertical and horizontal movements.
The final phase of the warm-up should involve activity specific movements, such as dynamic changes of pace or direction. Activities to be considered here include higher intensity ball-drills, preparative contact (for example. not full-pace), touch rugby games, plyometric jumps (low intensity) and specific agility and acceleration drills.
It is important for a player to undertake some work at full pace in this section of the warm-up, as activities of such an intense nature will occur during the game. Also, it is important that you structure your training, in order that development work is undertaken before match-intensity work, and that improvement in fitness is continued as much as possible throughout the training season.
Cooling down after each session
It is just as important to cool down as it is to warm up. Following training and matches, you should cool down. This helps to minimise the onset of muscle soreness (therefore helping you to recover more quickly), allow your body to return to its normal resting state at a more gradual rate and help to prevent future injury. Cool downs should involve a continually decreasing exercise intensity (for example. easy jog to brisk walk) for approximately 5 minutes, and a period of stretching. Stretching is very important at this stage, and each stretch should be held for approximately 20 seconds. Active recovery sessions, such as in the swimming pool, should also be undertaken on rest days with elite players, to allow them to gain the maximum recovery possible in between sessions.
BASIC PRINCIPLES OF TRAINING
The principles of training that are outlined below should be followed to allow your training to progress. These should be applied to every, and all, forms of training that you undertake.
Overload:
This principle states that training programs should stress the players' physiological mechanisms enough to cause an improvement. This means that working on the same programme for a long time will not cause you to improve. Therefore, training status will be improved by gradually increasing the load that your body is working against. This can be achieved by either progressively altering:
* The intensity (how hard you work) of the session
* The number of repetitions that you do, the work time, the rest time, the mass lifted, etc.
* The volume (how much work you do) of the session
* How many exercises or sets you do
* The frequency of training: How many sessions per week that you do.
Progression:
This is a continuation of the overload principle. As the bodies physiological mechanisms adapt to your training, there is a need for the training to be advanced, otherwise ...
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* The intensity (how hard you work) of the session
* The number of repetitions that you do, the work time, the rest time, the mass lifted, etc.
* The volume (how much work you do) of the session
* How many exercises or sets you do
* The frequency of training: How many sessions per week that you do.
Progression:
This is a continuation of the overload principle. As the bodies physiological mechanisms adapt to your training, there is a need for the training to be advanced, otherwise you will remain at a training plateau and not respond to further training efforts.
This progression has to be gradual in nature however, so as to prevent you becoming injured by over-exerting yourself, and possibly demotivated to further training because you are not achieving the training targets.
Specificity:
All training routines need to be tailored to the specific demands of the sport, and the position being trained for, and the individual needs of the athlete, so as to maximise the competitive advantage. This is very important, as inappropriate training is a waste of time and resources, and can be detrimental to performance.
Recovery:
Physical training only provides the stimulus for strength development. The recovery period is the time when the bodies' physiological mechanisms for improvement are implemented. Insufficient recovery time will lead to the body becoming over trained. This will lead to poor performance and an increased risk of injury. If the recovery period is over-sufficient, then the training effect will be lost.
Indeed, it is important that everyone realises that training / playing only provides a stimulus for improvement: It is only through rest that the body can actually improve. This can be explained diagrammatically by a theoretical model of the overcompensation cycle:
Therefore, if you allow sufficient recovery time for each physiological component(s) (for example muscles, aerobic / anaerobic system, joint structures) that was trained in a session (or sufficient recovery time from a game, which stresses all the bodies systems) to recover, you will find your capabilities are enhanced.
On the other hand, if you train too soon, you will not allow your body to recover sufficiently, and the next session will commence from a fatigued state. If this pattern continues, the result will be a state of overtraining and burnout.
Reversibility:
The "use it or lose it" phenomenon. The training gains achieved will be lost if the training load is removed. Therefore you need to plan and control training schedules (for example. if you are going on holiday, or when injured) so that a sufficient level of general activity is maintained to prevent detraining (reversibility) occurring
Tedium:
One of the reasons a lot of good rugby player's come from a different sporting background. You should keep your training interesting and varied to keep motivation high. Train with new partners, do different training routes and lengths, for example, track sessions, hill sprints, Fartlek, off road, treadmill etc.
Diet
To be healthy and successful in sport, you need to know the food groups, what make a healthy diet and how food can provide use with the right energy. You should limit the amounts of the three main food types which supply energy. You should have:
* 50% - 60% Carbohydrate
* 25% - 30% Fats
* 10% - 15% Proteins
CARBOHYDRATE
Carbohydrate is the most important fuel for the working muscles during rugby, and should consequently make up the bulk of your diet. As shown above, this should be approximately 65% of the overall calorific intake. Whilst nutrition is a very individual thing, based upon metabolic rates and activity levels, a practical rule for you to follow is to ensure that you eat between 8 - 10 grams of carbohydrate per Kg body per day. This intake needs to be spread throughout the day. You should eat a variety of carbohydrate rich foods, in order to ensure a good mix of all essential nutrients, and it makes the diet more interesting!
Good sources of carbohydrate include breakfast cereals, all types of bread, oatcakes, rice cakes, cereal bars, Pasta, Rice, Potatoes (avoid chips, which have a high fat content), Corn based products, Pizza (be careful, as most toppings contain hidden fats), all types of bean, pulses, fruit & fruit juice.
PROTEIN
As an indication, Top-level rugby players need between 1.2 and 1.7 g of protein per Kg body mass per day. This is usually adequately achieved through a sensible and varied diet. Protein is of primary importance in the growth and development of the body, as well as being important in maintaining a healthy immune system. Table 1 details sources of protein in the diet. It should be remembered however that some of these foods are high in fat content, and that vegetable protein is usually of a lower quality than animal protein.
Good sources of protein in the diet:
Animal
Vegetable
Meat, poultry, offal
Fish
Eggs(protein in the whites)
Milk, cheese, yoghurt
Beans - baked, haricot, kidney, etc
Pulses
Nuts and seeds
Soya products
Bread, potatoes, pasta, rice, cereals
FATS
Fats form an essential part of a healthy diet. However, given that even the leanest players have large reserves of fat, there is no need to consume a lot of fat in the diet. Whilst many fats are easy to see, and therefore avoid (e.g. cream, dripping, butter, fat on meat), much of the fat players intake through their diet is not so obvious. Such fats are hidden in sauces that accompany foods; in meat, especially red meat; in the oils that food is cooked in; within nuts and seeds and also in products containing milk, such as cheese or chocolate.
Practical hints to decrease the fat content of your diet include:
* Buy low fat varieties where available.
* Use low fat spread only in small amounts (if at all).
* Avoid whole milk, cream, evaporated or condensed milk.
* Keep pastry products to a minimum.
* Eat less red meat: Replace with white meat or vegetables.
* Be careful of hidden fat in sauces.
* Trim excess fat off meat.
* Boils, grill, and microwave rather than roast or fry.
WHEN TO EAT
The process of digestion is an active one, and therefore calories are burned up in the process. Therefore, it is better for smaller meals to be eaten more frequently that larger meals less often. This also helps to ensure that the body has a relatively constant supply of energy. You should eat a meal of high G.I. foods 3-4 hours prior to a game, as detailed earlier. However, should you feel hungry prior to a game (or you feel that your blood sugar levels need to be topped up), foods that have a high G.I. but low fat content, and which will not rest heavily in the stomach, (for example, Jaffa cakes, or jelly babies) are good foods to consider. It is therefore good practice to take a packet of these to games with you for this purpose.
As a general rule of thumb, your metabolic rate begins to slow around 8pm. Therefore, any calories consumed after this time will not be burnt off. It is important however that you don't go to bed on an empty stomach if you haven't eaten a meal by this time. Because the metabolism slows overnight, it is important that you provide the body with a stimulus to "kick-start the system" in the morning, when the body has been a number of hours without food.
Your eating pattern should therefore consist of a large (a relative term) breakfast, with small, frequent meals (not snacks) throughout the day, and a light meal in the early evening.
DRINKING FOR RUGBY
Water is Essential too normal body function. For example, it has been shown that 5% of dehydration can lead to a 20% decrease in performance. During exercise, the major water loss from the body is through sweat. If you are unsure how much water you can lose during a training session (which will obviously be influenced by environmental conditions), weigh yourself before and after training (remembering to remove wet and sweaty clothing). Every Kg of weight lost is equal to 1 Litre of water lost through sweating. This water must be replaced, both during matches and training, and you should be practiced at both. Indeed, during rugby, keeping hydrated is more important than supplying fuel to the muscles.
Therefore careful consideration should be given to the drink that you are using to rehydrate yourself. Drinks that are too concentrated will slow the process of absorption from the gut into the body, and consequently contribute to any dehydration effect. The drink which you are using should be diluted to between 4 -8 ml of glucose / maltodextrin / electrolyte per 100ml of water. This is not always the strength recommended by the manufacturers on the cordial products. If you are unsure, remember that water is a much better option than an expensive sports drink that is mixed too strongly. As detailed earlier, after exercise, a different concentration of drink is required, in order to allow the delivery of carbohydrates to the body.
The bodies' mechanism of warning you that you are dehydrated is the feeling of thirst. Please note that this means that you are already dehydrated and not drinking enough. A good indicator of your hydration status in your urine. It should be clear and non-smelly, and you should be going to the toilet every 2-3 of hours.
As a player progresses through the various standards of rugby, optimal nutrition becomes not only a distinct advantage, but also an essential lifestyle factor if training is to be maximised and excellent performance levels achieved. What is eaten on a daily basis affects your energy levels, and consequently performance.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is the runners' worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
In my training I will use a mix of anaerobic and aerobic training as in rugby you need to be able to burst through the defence at speed and still be able to last the game and have good stamina.
Why use a heart rate monitor?
By monitoring heart rate, the simple observation that the harder you exercise, the faster your heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:
> A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.
> Training at your own ideal pace is made possible with a heart rate monitor.
> Direct measurement of heart rate during exercise is the most accurate way to gauge performance.
> Progress can be monitored and measured, increasing motivation.
> It maximizes the benefits of exercise in a limited amount of time.
> It introduces objective observation. Are you on the right track? Are you improving?
> It is a tool for regulating frequency and intensity of workouts.
> Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.
How does it work?
When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears.
The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.
As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn't have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.
In my training I will not be using a heart rate monitor as one is not available for my use. I will however, test my heart rate every 5 minutes. I have to bear in mind that when I stop my heart rate will slow down but, I just want a good estimate of my heart rate and see if it decreases as my training increases.
Training Plan
Types of Training
For my training I will be using different types of training; Endurance, Interval, Fartlek and Circuit Training. I will be Fartlek and Endurance training to improve my muscular endurance, Interval training to improve my recovery rates and Circuit training to improve my muscular power and skill levels.
Continuous Training
There are two types of continuous training: long, slow, distance training and high intensity continuous training.
What is long, slow, distance training?
Examples of this type of training are running, swimming, cycling, rowing, aerobics or doing any other whole body activities. You are meant to work at the same pace for between 30minutes and 2 hours and should work in the aerobic training zone (60% - 80% of MHR)
Why use long, slow, distance training?
This type of training improves stamina, improves health-related fitness and reduces the amounts of body fat. Also it maintains fitness in the off season.
What is high intensity continuous training?
Examples of this type of training are running, swimming, cycling, rowing or doing any other whole body activities. You are meant to work very hear at 80 - 95% MHR for only a short period of time.
Why use high intensity continuous training?
This type of training improves our anaerobic capacity, improves leg speed, leg strength and muscular endurance. It can also prepare use fro competitions during the peak of the season.
Fartlek Training
What is Fartlek training?
The name comes from the Swedish for 'speed play' and it involves many changes in speed, for example running, jogging, walking, cycling or skiing are different speeds and intensities. It helps improve your fitness if you complete the training over different terrains and in different weather conditions.
Why use Fartlek training?
It can improve our aerobic and anaerobic fitness levels, depending on how you train. In addition, it can help game players who need both of the levels play to the best of their ability.
Interval Training
What is interval training?
Interval training is any training using alternating periods of very hard exercise and rest. The rest periods enable us to train for longer periods of time. You can vary the time or distance, the effort (intensity, the length of the exercise, the type of activity and the number of exercise and recovery periods.
Why use interval training?
It can improve our anaerobic and aerobic fitness levels depending on how you exercise. Our aerobic fitness will improve if you train for a long periods at 60 - 8-% MHR. Using this high - quality speed training you will need rests of 2-3minutes but it will develop our ability to work when you are tired. In addition it improves the performance of game players, such as me, as the recovery is faster.
Circuit Training
What is circuit training?
It is when you perform series of exercise or activities in a special order. A circuit usually involves 6-10 exercises or activities, which take place at stations. They should be designed to avoid working with the same muscle groups at stations that follow each other. You can make the circuit harder by increasing the number of stations, the time on each station, the repetitions at each station and the number of complete circuits.
Why use circuit training?
It can improve our aerobic and anaerobic fitness levels with high umber of repetitions increasing our aerobic fitness. A great variety of exercise can be include in the circuit as this makes it less tedious and adaptable for the needs for all sports. They can be designed to improve the skills of a player, for example, one station could be kicking a ball into a hoop.
Below is the circuit that I will be using for my training. I will start off with 30 seconds on each station and as the training progresses I may increase the time on each station by 15 seconds.
We need to train to improve our fitness levels. When planning the training programme we should follow the FITT principle: Frequency, Intensity, Time and Type.
Frequency: How often we train
We should train at least two times a week, which could include a rugby game or other non-training activities. The two times a week must be spread out over the week so that the body can recover.
Intensity: How hard the training is
We will only get fitter if we work our body systems hard enough to make them adapt. We must start at the right intensity, depending on the current fitness levels and we must overload ourselves and progressively make the training harder so that we become fitter.
Time: How long we train for
To improve aerobic fitness our training sessions should last longer and our working heart rate level should rise. Each session should be around 20 minutes long to see any real benefit. The length of the sessions can be longer as the training progresses so that you build up your muscular endurance.
Type: What kind of training you do
You should analyse your particular sport to know the fitness and skills you need. The training programme should include types of activity to develop these skills and fitness levels.
Week 1
Week 2
Week 3
Monday
Monday
Monday
Tuesday
Tuesday
Tuesday
Wednesday
Circuit Training
Wednesday
5min Gym Workout
Wednesday
Circuit Training
Thursday
Thursday
Thursday
Friday
Friday
Friday
Saturday
Saturday
20min Fartlek Training
Saturday
Sunday
Play Rugby
Sunday
Play Rugby
Sunday
Play Rugby
Week 4
Week 5
Week 6
Monday
Monday
Monday
Tuesday
Tuesday
Tuesday
Wednesday
25min Gym Workout
Wednesday
Wednesday
25min Gym Workout
Thursday
Thursday
Thursday
Friday
Friday
Friday
Saturday
25min Jog
Saturday
25/30min Fartlek Training
Saturday
30min Jog
Sunday
Play Rugby
Sunday
Play Rugby
Sunday
Play Rugby
Session 1 - Circuit Training. 30 seconds on each station. 1 Minute Rest
Session 2 - 15 Minutes Gym Workout. Working on all muscle groups
Session 3 - 20 Minutes Fartlek. 4 min walk - 5 min Jog - 1min sprint. Repeat once more
Session 4 - Circuit Training. 45 seconds on each station. 30 Seconds Rest
Session 5 - 25 Minutes Gym Workout. Working on all muscle groups (mainly the lower body)
Session 6 - 25 Minutes Jog on grass e.g. through fields
Session 7 - 25/30 Minutes Fartlek. 4 min walk - 8 min jog - 2 min run. Repeat once more
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
I am going to record the progress I will make by describing what I am going to do in the session, how it went and what I will do next time to overload and progress my fitness.
* SESSION NUMBER: 1
What I am going to do today
Today I am going to complete a circuit on my local rugby field. I will spend 30 seconds on each station and I will have a 1 minute rest. Below is the circuit I will be completing:
How it went
Today's session was a challenge as the last time I completed a circuit was nearly 6 months ago. I found that as the training progressed the stations got easier, although it may have been because the stations become less intense.
How I will change the session for next time
To overload myself and to progress my fitness levels I will reduce the rest station to improve my recovery rate and increase the time on the stations. It will be hard at first but towards the end of my circuit training it will become easier which means I need to overload myself again.
I will spend 45 seconds on each station and have only a 30 second rest.
Sessions still to come
Session 2 - 15 Minutes Gym Workout. Working on all muscle groups
Session 3 - 20 Minutes Fartlek. 4 min walk - 5 min Jog - 1min sprint. Repeat once more
Session 4 - Circuit Training. 45 seconds on each station. 30 Seconds Rest
Session 5 - 25 Minutes Gym Workout. Working on all muscle groups (mainly the lower body)
Session 6 - 25 Minutes Jog on grass e.g. through fields
Session 7 - 25/30 Minutes Fartlek. 4 min walk - 8 min jog - 2 min run. Repeat once more
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 2
What I am going to do today
Today I am going to complete a 15 minutes Gym Workout working on a variety of the muscle groups but mainly concentrating on the upper body. I will be carrying out my workout on cardiovascular machines all at my local gym.
How it went
Today's session was a challenge as I do not usually complete gym workouts. I started the machines on a low-medium level and then moved the levels up to build up my fitness to medium-high levels. I found that on the machines it started hard buy as the session progressed the training got easier.
How I will change the session for next time
To overload myself and to progress my fitness levels I will increase the levels on the machines and increase the time spent on the machines. It will be hard at first but towards the end of the workout it will become easier which means I need to overload myself again.
Sessions still to come
Session 3 - 20 Minutes Fartlek. 4 min walk - 5 min Jog - 1min sprint. Repeat once more
Session 4 - Circuit Training. 45 seconds on each station. 30 Seconds Rest
Session 5 - 25 Minutes Gym Workout. Working on all muscle groups (mainly the lower body)
Session 6 - 25 Minutes Jog on grass e.g. through fields
Session 7 - 25/30 Minutes Fartlek. 4 min walk - 8 min jog - 2 min run. Repeat once more
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 3
What I am going to do today
Today I am going to complete a 20 minute Fartlek training session. I will complete the session on tarmac as it is easier because this is the first time I will have done Fartlek training and I would not want to make it too hard on my muscles. I will spend 4 minutes walking to warm my up, then 5 minutes jogging and then 1 minute sprinting. I will then repeat this sequence once more.
How it went
Today's session was a hard as it was the first time I had completed a Fartlek training session. I found it hard to sprint for 1 minute but the jogging and walking, I found, were straightforward. On the second sequence I found it easier as I got used to the type of training and the terrain.
How I will change the session for next time
To overload myself and to progress my fitness levels I will increase each stage and increase the sprint stage as it is key for rugby to have great speed and agility. I will complete the session on grass as it is harder on my muscles which would improve my levels of fitness as I will be used to the type of training. It will be hard at first but towards the end of my session it will become easier which means I need to overload myself again.
Sessions still to come
Session 4 - Circuit Training. 45 seconds on each station. 30 Seconds Rest
Session 5 - 25 Minutes Gym Workout. Working on all muscle groups (mainly the lower body)
Session 6 - 25 Minutes Jog on grass e.g. through fields
Session 7 - 25/30 Minutes Fartlek. 4 min walk - 8 min jog - 2 min run. Repeat once more
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 4
What I am going to do today
Today I am going to complete a circuit on my local rugby field. I will spend 45 seconds on each station and I will have only a 30 second rest. Below is the circuit I will be completing:
How it went
Today's session was a easier than the first circuit as other than the last session it was nearly 6 months ago when I last completed a circuit. I found that as the training progressed the stations got easier, although it may have been because the stations become less intense. I found that as I had complete Fartlek training sessions that the last station, the mini cooper run, was a lot easier.
How I will change the session for next time
As I will not be carrying out another circuit training session I will not change anything but if I were to carry out another session I would reduce the rest station to improve my recovery rate and increase the time on the stations. It will be hard at first but towards the end of my circuit training it will become easier which means I need to overload myself again. I would spend 1 minute on each station and have only a 20 second rest.
Sessions still to come
Session 5 - 25 Minutes Gym Workout. Working on all muscle groups (mainly the lower body)
Session 6 - 25 Minutes Jog on grass e.g. through fields
Session 7 - 25/30 Minutes Fartlek. 4 min walk - 8 min jog - 2 min run. Repeat once more
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 5
What I am going to do today
Today I am going to complete a 25 minute Gym Workout working on a variety of the muscle groups but mainly concentrating on the lower body. I will be carrying out my workout on cardiovascular machines all at my local gym. As I am working on my lower body I will be building up my general strength instead of lifting weights and increasing my maximum strength as I believe that it is not required for my position, scrum half.
How it went
Today's session was a great as I could really feel as change as before I found it hard to run at level 12 on the running machine but it was just like a jog in the park for me. I do not usually complete gym workouts but I will complete a lot more in the future as they are fun and effective. I started the machines on a medium level and than quickly overloaded myself and moved onto the higher levels.
How I will change the session for next time
To overload myself and to progress my fitness levels I will start on medium levels on the machine and as quick as possible increase to the higher levels and try and run at the highest levels possible. I will spend 5 minutes on each of the main muscle groups to build up my overall general fitness levels. It will be hard at first but towards the end of the workout it will become easier which means I need to overload myself again.
Sessions still to come
Session 6 - 25 Minutes Jog on grass e.g. through fields
Session 7 - 25/30 Minutes Fartlek. 4 min walk - 8 min jog - 2 min run. Repeat once more
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 6
What I am going to do today
Today I am going to complete a 25 minute jog on grass, for example on playing field and other fields nearby. I will be carrying out the jog on grass as it is harder on my lower body muscles which will make the session harder and in turn increase my fitness levels.
How it went
Today's session was a challenge as it was on grass and it was hard of my muscles but as the training progressed it got easier. I felt that I could have run further so as a result I will have a 30 minute jog next time.
How I will change the session for next time
To overload myself and to progress my fitness levels I will increase the time that I will run for as before I felt that I could have run further. I will run on tarmac and grass as they are different terrain which will have different effects on my muscles. It will be hard at first but towards the end of my circuit training it will become easier which means I need to overload myself again.
Sessions still to come
Session 7 - 25/30 Minutes Fartlek. 4 min walk - 8 min jog - 2 min run. Repeat once more
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 7
What I am going to do today
To overload myself and to progress my fitness levels I will increase each stage and increase the sprint stage as it is key for rugby to have great speed and agility. I will complete the session on grass as it is harder on my muscles which would improve my levels of fitness as I will be used to the type of training. It will be hard at first but towards the end of my session it will become easier which means I need to overload myself again. I will be walking for 4 minutes, jogging for 8 minutes and running for 2 minutes. I will repeat this sequence once more with a 30 second rest in between the sequences.
How it went
Today's session was easier that the first Fartlek session at I have now got used to the training type and style. I found that as the training progressed it got easier and I now find it easier to run on grass or harder terrain. Then sprint stage was longer which meant it was harder but I still found it easier than before.
How I will change the session for next time
As I will not be carrying out another circuit training session I will not change anything but if I were to carry out another session I would increase the time of the session and take away the rest in between the sequences. It will be hard at first but towards the end of the session it will become easier which means I need to overload myself again. I would spend 2 minutes walking, 10 minutes jogging and 3 minutes sprinting/running. As I have enjoyed the Fartlek training I fell that I will carry out a lot of training like this in the future as I know the effects of reversibility.
Sessions still to come
Session 8 - 25 Minutes Gym Workout (Working on all the muscle groups e.g. 5 mins on each)
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 8
What I am going to do today
To overload myself and to progress my fitness levels I will start on medium levels on the machine and as quick as possible increase to the higher levels and try and run at the highest levels possible. I will spend 5 minutes on each of the main muscle groups to build up my overall general fitness levels. It will be hard at first but towards the end of the workout it will become easier which means I need to overload myself again.
How it went
Today's session was a challenge as the last time I completed a circuit was nearly 6 months ago. I found that as the training progressed the stations got easier, although it may have been because the stations become less intense.
How I will change the session for next time
As I will not be carrying out another gym workout training session I will not change anything but if I were to carry out another session I would increase the time of the session and take away any rests that I may have or need. It will be hard at first but towards the end of the session it will become easier which means I need to overload myself again. I would spend 5-10 minutes on each main muscle group at high levels to improve my levels and keep them constantly up. As circuit training is my favourite type of training and I have enjoyed it I fell that I will carry out a lot of training like this in the future as I know the effects of reversibility.
Sessions still to come
Session 9 - 30 Minutes Jog on Tarmac and Grass
* SESSION NUMBER: 9
What I am going to do today
To overload myself and to progress my fitness levels I will increase the time that I will run for as before I felt that I could have run further. I will run on tarmac and grass as they are different terrain which will have different effects on my muscles for 30 minutes. It will be hard at first but towards the end of my circuit training it will become easier which means I need to overload myself again.
How it went
Today's session was a challenge as it was on grass and tarmac and it was hard of my muscles but as the training progressed it got easier. It was hard for my muscles adapt from the easy flat terrain of tarmac to the hard uneven terrain of grass.
How I will change the session for next time
As I will not be carrying out another jog training session I will not change anything but if I were to carry out another session I would increase the time of the. It will be hard at first but towards the end of the session it will become easier which means I need to overload myself again. I would spend 30-40 minutes jogging to improve my levels and keep them constantly up. As jogging is one of my favourite types of training and I have enjoyed it I fell that I will carry out a lot of training like this in the future to keep my fitness levels up as I know the effects of reversibility.
I have now completed my training, and as I have said before, testing is important for all players, as it provides a baseline from which you can compare your progress and measure improved performances that have occurred as a result of the training programme.
I will now record my fitness test results and compare them to my fitness results before the training programme.
I have highlighted the requirements which I have worked on in my training programme, of which are highlighted in green if I have improved on the fitness level, in yellow if my results have stayed the same or in red if I have not improved on the fitness levels. I have not highlighted the types of fitness that I did not work on in my training programme, even if I have improved on them as they are not as specific to my sport as the other fitness types.
Type of fitness test
Name of Test
Previous Score
Previous Rating
Subsequent Score
Subsequent Rating
Stamina
Copper 12-minute run
2320 metres
Average
2520 metres
Above Average
Bleep Test
7.2
Below Average
0.1
Above Average
Maximum Strength
Handgrip dynamometer
L = 43 R = 46
Below Average
L = 47 R = 51
Average
Muscular Power
Standing Long Jump
.92 metres
Above Average
2.06
High Score
Standing Vertical Jump
54 cm
Average
57 cm
Above Average
Muscular Endurance
Press-ups
20
Average
24
Average
Sit-ups
31
Above Average
35
High Score
Step-ups
7
Above Average
7
Above Average
Flexibility
Sit and Reach
6 cm
Above Average
2 cm
High Score
Reaction Time
Ruler Drop
2.6 cm
Above Average
8.3 cm
High Score
Speed
Shuttle Runs
7
Average
9
Above Average
50 metre Sprint
7.93 secs
Average
7.57 secs
Above Average
Agility
Illinois Agility Test
7.78 secs
Average
6.27 secs
Above Average
Balance
Stork Test on a Bench
1.37 secs
Below Average
26.74 secs
Average
I re-tested my fitness levels to see if I had improved. I found that all of the results, apart from one, had improved. The only level that I did not improve was the step-ups. I was very happy with my result in the preliminary testing so I am not too upset that it has stayed the same. I am especially pleased with my bleep test as I have improved it by almost 3 levels. Before my programme my ratings were good but I wanted to improve them as it may improve my game. Also, I was very surprised that I also improved levels that I did not want to improve, for example, reaction time; I improve the rating from an Above Average to a High Score
Below is a table showing the number of levels that I achieved before and after the programme:
Before
After
Low Score
0
Low Score
0
Below Average
3
Below Average
0
Average
6
Average
3
Above Average
5
Above Average
7
High Score
0
High Score
4
As you can see I improved my ratings substantially. Before I have 3 below averages and after I did not have any. Also before I had no high scores but after my programme I had 4 high scores.
After completing my programme, I am able to carry out activities effortlessly. This has motivated me to play more sports and with more enthusiasm. I found that the training was hard to start with but I persisted with it and it gradually got easier which meant that my fitness levels were increasing. I could feel the change through my muscles as when I first ran for 15 minutes, my muscles were very warm and stiff and I often got cramp even after I had cooled down. In the latter stages of the programme when I went for a run, my muscles could withstand harder exercises more often and for a longer period of time. During the programme, I tried to minimize the effects of tedium, I changed the routes that I ran, the duration that I completed the exercise for and I also changed the type of training. I found that the exercises were specific to my sport and that it improved all, if not most, of my attributes in the sport and it improved my game a great deal.
If I was to carry out another training programme similar to this one I would change I few things to increase my fitness levels further. I would follow the FITT guidelines and would train for longer, increase the intensity, change the type and train more times per week. I would carry out the workout in harder terrain to improve my muscular strength and also I would exercise using different methods, for example, swimming, cycling or even rowing. I am not sure if I will carry out another programme but I am sure that I will continue playing sport and to the best of my ability at all times.
Training Programme - Jonny Lynch
