Pre-Season Suggested Workout and Fitness Expectations

Alright you lazy sods!  As promised, here's Coach Schneegas' workout and expectations.  Click the "more" link below to see the whole bloody nightmare!

Included is weight training, speed and fitness training, and the fitness test we will be taking when training begins on Jan 26th!

Enjoy...  I know I will!


Weight Training

Minimum targets for professional rugby players.

	Rolling 40	Bench Press (lbs)	Bench Pulls (lbs)	Bicep Curls (lbs)	Half Squat (lbs)	Reps (min)
Props	< 5.3	220	190	120	300	5
Hookers	< 5.2	220	190	120	300	4
Locks	< 5.1	200	170	110	280	5
Loose Fwds	< 5.0	200	170	110	280	4
Centers	< 4.9	180	150	90	260	5
Wings	< 4.7	180	150	90	260	4

Speed Endurance Standard

Forwards (I):

• 300 yds (< 50 sec), rest 3 minutes, repeat for a total of 3 runs.
• 40 yd pyramid shuttle (Out and back, 10 yds, 20 yds, 30 yds, 40 yds, 30 yds, 20 yds, 10 yds), 3 min rest, repeat one more time with 3 min rest at the end.
• 100 yds (< 20 sec) 40 sec rest, repeat 3 more times.
• 50 yds (< 10 sec) 20 sec rest, repeat 7 more times.
• 10 min rest.
• 100 yds (< 20 sec) 40 sec rest, repeat 3 more times.
• 50 yds (< 10 sec) 20 sec rest, repeat 7 more times.

Forwards (II):

• 100 yds (< 16 sec) 1 min rest
• 200 yds (< 32 sec) 2 min rest
• 300 yds (< 50 sec) 3 min rest
• 400 yds (< 70 sec) 4 min rest
• 200 yds (< 30 sec) 2 min rest
• 200 yds (< 30 sec) 2 min rest
• 60 yds (10 sec) 20 sec rest (repeat for a total of 6 runs
• 1 min rest
• 200 yds (< 30 sec)

Backs (I):

• 150 yds (< 20 sec), walk 150 yds rest, repeat one more time.
• 100 yds (< 14 sec), walk 100 yds rest, repeat one more time.
• 60 yds (< 10 sec), walk 60 yds rest, repeat one more time.
• 150 yds (< 20 sec), rest 3 minutes, repeat three more times.
• Rest 6 minutes.
• 150 yds (< 20 sec), rest 3 minutes, repeat three more times.

Backs (II):

• 100 yds (< 14 sec), walk 100 yds rest.
• 150 yds (< 20 sec), walk 150 yds rest.
• 200 yds (< 26 sec), walk 200 yds rest.
• 100 yds (< 14 sec), 2 min rest.
• 100 yds (< 14 sec), walk 100 yds rest.
• 150 yds (< 20 sec), walk 150 yds rest.
• 200 yds (< 26 sec), walk 200 yds rest.
• 100 yds (< 14 sec), 2 min rest.
• 150 yds (< 20 sec), walk 150 yds rest, repeat one more time.
• 30 yds (< 5 sec), 20 sec rest, repeat 4 more times.
• Start on your belly, 40 yds (< 8 sec), 20 sec rest, repeat 3 more times.
• 50 yds (< 10 sec), 20 sec rest, repeat2 more times.

There will be a fitness test at the first practice. It will consist of the following (best previous scores for this team):

• 6 laps of the practice field on the track in running shoes, not boots (11 min 38 sec)
• Standing start 40 yard sprint with ball (5.4 sec)
• 20/40/60 yard shuttle (41 sec)
• Situps (Navy style) in 3 min (123)
• Pushups in 2 min (101)
• Pullups/chinups (17)