Post by Prez on Mar 3, 2008 8:01:18 GMT -5
Hibo Pre-Season Workout
The reference to Energy System workouts are basically a 15 minute workout on either a rowing machine or bike. For simplicity, use a 2 minute warm-up, followed by a series of 30 second sprints (max rate) followed by 30 seconds rest (recovery rate). At the 13 minute mark use a 2 minute cool-down period. This results in 2 minutes of warm up, 11 minutes of sprint/recovery, and 2 minutes of cool down.
Always complete a full dynamic warm-up prior to any of the conditioning sessions.
WEEK 1
Workout 1 – Energy systems workout preferably on a rowing machine or second choice on a bike.
Workout 2 – On a 400m synthetic track:
Flying 30’s, jog 10m into a 30m-sprint do 2 x 8; with walk back recovery, 90secs between sets.
Sprint 200m, immediately jog 200m, sprint 200m, jog 200m = 2 reps. Complete 4 reps in a set and do 4sets, with 3mins between sets
Workout 3– 45mins run, not a jog a run. Find a hilly course sprint the hills; recover on the down slope. Work hard for the entire time. HR 170+
WEEK 2
Workout 1 - Energy systems workout preferably on a rowing machine or second choice on a bike.
Workout 2 - Sprint the long end of a rugby pitch (100m), jog the top end (70m), sprint the long end (100m), walk back to start.
• Repeat 6 times
• Walk/jog for 5mins
• 10 x 50m sprint (8secs)/50m jog (repeat every 45secs).
Starting at the goal line of the rugby pitch, sprint 50m in under 8secs, and then jog through to the other end. You have what is left of the 45secs to recover. Turn around and run back the other way.
Workout 3 – Turnabouts
o Sprint 40m at full pace
o 5secs rest
o Sprint 40m in opposite direction full pace
o 5secs rest
o Sprint 40m in opposite direction full pace
o 5secs rest
o Sprint 40m in opposite direction full pace
o 3 minutes rest
Repeat x 8 sets
WEEK 3
Workout 1 –
Speed
Dynamic warm-up
4 x 10m for each of the following, with a walk back recovery
Skipping (fast feet)
Skipping for height
Butt kickers
Toe taps (first exercise of the dynamic warm-up)
High knees laterally
Sprints by position:
wbr – walk back recovery, jbr – jog back recovery
Props Locks Hookers, back row, scrum halves Fly-half Centers Full backs and wings
6 x 10m, wbr, all from the get-up position.
6 x 60m, wbr
8 x sprint 10m, hit the deck, get up sprint 10m @ a 45deg angle, jbr
8 x 20m weaving run, jbr with ball in hands, all from get-up position.
6 x 20m, wbr
6 x 60m, jbr
10 x squat jump into 10m sprint, hit the deck, roll over, sprint off 10m @ a 45deg angle wbr.
8 x 40m weaving run, jbr
with ball in hands, all from get-up position. 8 x 10m, wbr
6 x 60m, jbr, all from the get-up position.
8 x 15m, jbr, 5m forward, 10m @ 45deg angle.
8 x 60m weaving run, wbr, from the get-up position.
6 x 80m, wbr 8 x 10m, wbr
10 x 10m forward, then 10m @ 45 angle jbr
6 x 80m, wbr.
Backwards sprinting
10 x 30m wbr
6 x 10m, wbr
8 x 10m forward, hit the deck then 10m @ 45 angle jbr
6 x 80m, wbr, all from the floor with ball in hands.
6 x 20m jbr, backwards sprinting.
6 x 60m weaving run, jbr, with ball in hands, all from get-up position 6 x 10m, wbr
6 x 80m, weaving run. wbr
4 x 20m jbr
6 x sprint 30m, jog 15m, sprint 30m, wbr
8 x 10m forward, 10m back pedaling, 20m @ a 45deg angle, wbr
Workout 2 –
Start at a center cone and sprint out 15m, turn and sprint 30m back, and finally turn and sprint back to finish15m at max pace to finish at the starting cone.
Rest for 15secs between reps
Repeat x 4 sets
Rest for 2mins between sets.
o Repeat 6 times with the following
1. Do 5 push-ups at each end
2. Do 5 squats at each end
3. Do zig-zag runs for each run
4. Do zig-zags and hit the ground at each turn
5. Do 5 burpees at each end
6. Sprint flat out
Then all positions set out a 100m line with markers at every 10m. Start from the floor, chest on ground, get-up sprint forward 10m, hit the ground chest on floor, repeat this every 10m, all the way down to the end (100m), Rest for 60secs. 1 length = 1rep, complete 4 reps. Focus on short sharp steps starting every sprint, explode out of every sprint.
Workout 3 – Hill Sprints
Find a 60m hill – a similar gradient to an indoor parking lot
3 x 8 with 2mins between sets. Walk backwards downhill for recovery between reps
Every other sprint make into a weaving sprint up the hill.
WEEK 4
Workout 1 - 2 x 8 (150’s – Sprint out and back 25m, then out and back 50m.) Rest for 30secs between reps, 3mins between sets.
Recovery walk/jog for 5mins.
Sprint 110m (dead ball line to opposite try line, approx 110m) in 20secs (backs/backrow/hookers aim for 16-18secs, forwards 18-20secs), rest for 20secs, and then sprint back in opposite direction. You will sprint every 40secs.
2 x 10 with 3mins rest between sets.
5-10mins cool down run.
Workout 2 – Speed, all with a full walk back recovery, and 90secs between sets.
8 x 10m
8 x 30m
8 x 10m jog into 20m sprint
6 x 60m sprint
4 x 80m sprint
Workout 3 -
On a 400m synthetic track:
Flying 30’s, jog 10m into a 30m-sprint do 2 x 8, with walk back recovery, 90secs between sets.
Sprint 200m, immediately jog 200m, sprint 200m, jog 200m = 2 reps. Complete 4 reps in a set and do 4sets, with 3mins between sets