rugby-muscle.com
LEGAL STUFF
Any distribution without the explicit consent of the authors is illegal
Rather than threaten you with a lawsuit however, I'd simply encourage you to
share the website, podcast and youtube channel with your friends so that you
can all enjoy the benefits of this guide, and avoid the mistakes that plague so
many.
If you wish improve, doing so with mates can make a huge difference in your
motivation, enjoyment and consistency.
And if you really enjoyed this guide, and the accompanying videos please let me
know on social media @rugbymuscle
Also, I'm not going to be doing an About The Author page, you can find that
here: https://rugby-muscle.com/about-tj/
Table of Contents
Conditioning Training Overview
Conditioning Training Overview............................................................06
The problem with “just putting in work” (mindlessly)..........................07
What a game of rugby looks like (time/breakdown).........................08
The 80 Minute Dog...................................................................................09
"Cruising Speed"........................................................................................10
Walking, Jogging & Standing Still...........................................................11
<1% Sprinting...............................................................................................12
Work REALLY Hard...................................................................................13
Large Rest Periods....................................................................................14
Breakdown Of The Training.....................................................................15
Conditioning training - Aerobic Work....................................................16
Cyclic Drills: General Preparation...........................................................16
Drill 1: Steady State Run...........................................................................16
Drill 2: Steady State Row.........................................................................16
Drill 3: Recovery Swims............................................................................17
Drill 4: Steady State Bike.........................................................................17
Drill 5: Steady State CROSS-trainer......................................................17
Acyclic Drills: General Preparation...........................................................18
Drill 6: General Conditioned Game.........................................................18
Drill 7: Carry Medley..................................................................................18
Drill 8: EASY Push to Pull..........................................................................19
Drill 9: Bodyweight Flow 1.......................................................................20
Drill 10: Bodyweight Flow 2......................................................................21
Drill 11: Pump Circuit 1 – Upper body.....................................................22
Drill 12: Pump Circuit 2 – Muscular balance........................................23
Drill 13: Pump Circuit 3 – Lower body emphasis................................24
Table of Contents
Acyclic Drills: General Specific Preparation............................................24
Drill 14 to 17: Conditioned Small Sided Rugby Games..........................24
Game 1: 5 vs 3 - 2 handed touch..............................................................25
Game 2: Retreating touch..........................................................................25
Game 3: Offload Touch..............................................................................25
Game 4: Ruck Touch...................................................................................25
Tempo work........................................................................................................26
Cyclic Drills: General Preparation.............................................................26
Drill 18 to 21: Squat tempo Work...............................................................26
Squat Tempo Work A..................................................................................27
Squat Tempo Work B...................................................................................27
Squat Tempo Work C..................................................................................28
Squat Tempo Work D (Breathing Squats)...............................................28
Cyclic Drills: Specific Preparation.............................................................29
Drill 22 to 27: Running tempo Work.........................................................29
Stage 1 Running Tempo Work...................................................................29
Stage 2 Running Tempo Work..................................................................29
Stage 3 Running Tempo Work..................................................................30
Stage 4 Running Tempo Work..................................................................30
Running Agility Tempo Work......................................................................31
Running and Big Step Tempo Work..........................................................31
Non-Cyclic Drills: Specific Preparation....................................................32
Drill 28: keg carry Tempo Work................................................................32
Drill 29: Grappling Tempo Work................................................................32
Drill 30: Scrummaging Tempo Work.........................................................33
Drill 31: “Malcolms" Tempo Work...............................................................33
Table of Contents
Aerobic work – But Harder.......................................................................34
Lactate threshold work................................................................................34
Drill 32-34 Lactate threshold running.......................................................34
Lactate Threshold Stage 1...........................................................................34
Lactate Threshold Stage 2..........................................................................34
Lactate Threshold Stage 3..........................................................................34
Drill 35 Lactate threshold Circuit................................................................35
High High Intensity interval training: specific drills...............................36
Drill 36: High intensity hill intervals............................................................36
Drill 37: High Resistance sled push Intervals...........................................37
Drill 38: High Resistance sled Drag Intervals..........................................37
Drill 39: High Resistance Tred sled intervals...........................................38
Drill 40: High Resistance Bike intervals....................................................38
High Intensity Continuous Training.............................................................39
Drill 41: High Intensity Continuous Bike....................................................39
Drill 42: High Intensity Continuous Sled Drag........................................40
Drill 43: High Intensity Step Up.................................................................40
Cardiac Power Work.....................................................................................41
Cyclic drills: general prep.............................................................................41
Drill 44: Airdyne/assault bike intervals....................................................41
Drill 45: rowing machine intervals.............................................................42
Cyclic drills: specific prep............................................................................42
Drill 46: Resisted Sprint intervals..............................................................42
Non-Cyclic drills: specific prep....................................................................43
Drill 47: Cardiac Power Circuit 1................................................................43
Drill 48: Cardiac Power Circuit 2...............................................................43
Drill 49: Cardiac Power Circuit 3...............................................................44
Drill 50: Cardiac Power Suicides................................................................45
Wrap Up....................................................................................................46
Conditioning Training Overview
Before we get into the sessions, it’s really important that I give you an
opportunity to understand both how, and why they work...
Actually before that, I’d like to say a quick thank you.
Thank you for looking to advance yourself,
thank you for looking beyond the typical fitness industry b.s. and the common
rugby cliches.
Thank you for wanting more and for downloading this guide.
Without people like you, who want to push themselves to be better, Rugby
Muscle does not exist. So thank you!
Now that's out of the way, I'm already aware that most of you downloading this
guide just want to get to, and start doing the sessions.... that's why you
downloaded this document!
With that in mind, I'd highly recommend that you check out the upgraded version
of this guide, for just $11.99 you will receive a comprehensive explanation of the
sessions.
I go into the current problems with most players' conditioning, the game of rugby
and it's demands, the energy systems at play, how to effectively train them and
how to organize that training to suit YOU.
The link will be in the email you downloaded these sessions or you can type the
following into your browser to get the full guide for less than a standard coffee
shop order:
www.rugby-muscle.com/fitness-guide
Otherwise, the bulk of the overview/explanation on this version of the Guide has
been removed, there are a few "teases" to give you a preview of what to expect
with the full guide.
F.A.Q.
Conditioning
Training Overview
The problem with “just putting in work” (mindlessly)
One thing I admire about many athletes in the rugby community is the work that
they put in, many athletes of all ages are eager to try to just work hard to get
themselves in shape. Whilst this is admirable, it is also incredibly wasteful.
To be fair, it's not entirely their fault, a lot of misinformation and myths have been
passed down to them. But there is another way...
If you’re trying to achieve a certain outcome, why would you waste time doing
things inefficiently?
There are many ways you can handle your commute to work each day, you can
bike, use your car, public transport or walk.
If you don’t pick the method specific to you, you’ll still achieve the same outcome
(and get to work), but you'll wasting a whole bunch of time and effort in doing so.
Most conditioning sessions shared online use timeframes and methods that
do not match up with the energy demands of rugby and don’t train the
systems needed to improve in a game.
To continue the analogy above, training anaerobically too much would be like
getting really fast at a bike, when your commute is 50km each way and you have
a perfectly well-functioning car sitting in your garage and an extensive train
system available to you.
You will work hard, you will improve, but there would be much more efficient
ways to speed up your commute to work each day.
So, to figure out what exactly what we need to work on to efficiently improve our
rugby fitness, we need to understand the demands of the game itself.
Conditioning
Training Overview
F.A.Q.
What a game of rugby looks like (time/breakdown)
Conditioning Training Overview
The 80 Minute Dog
First thing's first.
A game of rugby lasts, 80 minutes. In order to play your best, you need to be
ready for all 80 minutes.
Conditioning Training Overview
"Cruising Speed"
Conditioning Training Overview
Walking, Jogging & Standing Still
Around 90% of the game is spent in these states, possibly more!
Obviously you don't need to work on your ability to stand still or walk, and we've
already discussed the jogging part, so what else is going on here?
Well, what are you doing whilst doing all of these things?
BREATHING. Sometimes very hard.
Conditioning Training Overview
<1% Sprinting
Now, I've never heard the argument made, but I could see the argument here
that this means we shouldn't worry about sprinting...
"we don't even do it that much" or something along those lines, but our intuition
would correctly tell us that's wrong.
In fact, the conclusion that I take from this is the complete opposite. If you only
spend less than 1 minute of a game sprinting, you'd better make sure that when
you do - you're prepared.
Preparation would start with being fresh enough, again see most of what I've
alluded to so far with the aerobic system to understand how that happens.
But in addition to this, preparation would be making sure that you are an efficient
sprinter, that when you sprint, you're engaging the high-intensity, high-power
energy system that fuels this.
That energy system the ATP-PC system can very much be trained, and the better
this energy system, the faster and more explosively you'll be able to perform. This
essentially will extend your "ceiling of performance" high.
With that high ceiling, comes and added benefit of a lower percentage of total
performance required when doing all of that low-level activity that's prominent in
a game.
Conditioning Training Overview
Work REALLY Hard
Outside of sprinting, there is still work to be done. Forwards have a particularly
large amount of "static exertions" aka rucking and scrummaging as well as a
notable amount of "high intensity running". The backs also have this in reverse.
Again, this doesn't take up a huge deal of the game, and just like the sprinting,
this makes it all the more important that you get it right.
From a fitness standpoint, this means the more efficient your ATP-PC system is
the greater your potential for high-power etc, and the great your aerobic system
is, the greater percentage of your potential you can continue to perform as the
game goes on.
This doesn't take into account the skill and tactical element of the game, which
will also have a huge bearing on the outcome of these activities.
For every element of the game, this would include (but not be limited to) your
selection, execution, opportunity identification, effectiveness/technique, timing
and reaction to opposition. Your increased strength and conditioning just gives
you a better chance of success with these things.
A common misunderstanding of these high intensity activities is when people think
that they are trying to perform for as long as possible. "Extending a play" is not
really something an individual in rugby does, if you're carrying, you either pass,
get tackled or score a try, if you ruck, you either win the ball, or don't. In D you
might rush up to the attacker and make/miss the tackle, or the phase goes past
you and you follow in line (at a coast).
The high intensity action lasts for as long as 5-7 seconds, rarely longer.
You can still massively increase your output, but in the following two ways:
1.Increase your output by making those 5-7 seconds as positively impactful as
possible each and every time you are called upon to do so.
2. Increase your output by recovering from those 5-7 efficiently and readying
yourself to go again, whilst efficiently putting yourself in a place to do so.
Conditioning Training Overview
Large Rest Periods
One final time to hammer home the energy systems at play here.
Essentially what we're trying to do here is work the two opposite ends of the
spectrum. We want to create a really high ceiling, by working on an efficient
ATP-PC system to make you explosive, fast and effective in each high-intensity
action that you make. These high-intensity actions are the actions that are going
to win or lose your team the game - more often than not, whoever gets the better
of them will score more points and win.
But in order to keep doing these high-intensity actions consistently and
effectively over 80 minutes, we need a strong and efficient aerobic system. From
the game analysis we can see that we have a fairly long average time between
actions. Sure, sometimes you might need to make 3 carries in a very short time,
but even then, once that's over, you've probably got a good deal of time to
recover.
There can sometimes be confusion - when players are so aerobically unfit that
simply jogging to their next position is too hard and becomes lactic/anaerobic.
They identify parts of the game that should be recovery periods as work periods,
because that's how their body is treating them.
This then leads them to do even more lactic/anaerobic work in the hope that it'll
help them -
Conditioning Training Overview
Breakdown Of The Training
This topic is better explained by the videos, so please refer to those for an indepth discussion on how to do so.
With that being said, here are the 5 main ways we'll develop your energy systems
using these sessions to increase your rugby performance.
AEROBIC SYSTEM:
Improve Oxygen Supply: These sessions are designed to improve the body's
ability to pump blood around the body, this means we're primarily targeting the
aerobic system itself, not the individual muscles that are working
Improve Oxygen Utilization: These sessions are designed to improve the
specific muscles' ability to utilize the oxygen to create and use energy, both for
the work being done, and then the subsequent recovery from that work.
Anaerobic Threshold:
HIGH OUTPUT SYSTEM:
Mitochondria Development Within Cells: f aerobic system is the size of our
battery, this is the total wattage. This is very much muscle specific, and the
better our specific muscles are, the higher level our output can be in each and
every high-intensity action we make in a game
Development of Oxidative Capacity Within Fast Twitch Fibres: This allows
your fast-twitch fibres (which you're using at high-intensity) to efficiently recover
as they are supplied with oxygen, this can massively help your rugby as the more
you can repeat your high-intensity actions.
Aerobic Work
CYCLIC DRILLS: GENERAL PREPARATION
Drill 1: Steady State Run
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation
- Method: 30 to 60 minutes at an RPE of 6-7 out of 10 (less than 140 BPM).
This is the simplest way for us to do our cardiac output training. Get out and go
for a slow steady run. This has the added bonus of being fairly specific to rugby
training.
Notes: May not be suitable for larger players due to the impact on the joints.
Drill 2: Steady State Row
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation
- Method: 30 to 60 minutes at an RPE of 6-7 out of 10 (less than 140 BPM)
As a joint saving alternative to running (or if you’re carrying an injury which
prevents any impacts) jump on the rowing machine. Set the level to somewhere
between 7 and 8 to represent a similar resistance to rowing on water.
This can also help your technique, which may come in handy if your team does
tests on the rowing machine. AVOID going to hard here!
Aerobic Work
CYCLIC DRILLS: GENERAL PREPARATION
Drill 3: Recovery Swims
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation
- Method: 60 to 90 minutes at an RPE of 6-7 out of 10 (less than 130 BPM)
A fantastic way to deload the spine, improve your aerobic energy system and get
in some extra back work to counteract all the pressing you’re doing in the gym.
Drill 4: Steady State Bike
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Substrate Availability and local muscular endurance
- Method: 30 to 60 minutes at an RPE of 6-7 out of 10 (less than 140 BPM) RPM
should be over 70/80. Resistance should be the highest possible whilst keeping to
the other parameters
Another way of saving the joints from any impact, a good way for anyone who
wants to build big legs too as this build endurance and work capacity in the leg
muscles. Ideal for anyone who cannot use upper body at all.
Drill 5: Steady State CROSS-trainer/Elliptical
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation
- Method: 45 to 90 minutes at an RPE of 6-7 out of 10 (less than 140 BPM)
A good alternate to the recovery swim. If you have any injuries, knocks or are
expected to perform at a high-level the next day this method is not taxing at all
on the body but will still build the benefit of building the heart up. You can utilize
the arm movement when the legs are tiring and vice-versa
Aerobic Work
ACYCLIC DRILLS: GENERAL PREPARATION
Drill 6: GENERAL Conditioned Games
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation
- Method: 3 rounds of up to 20 minutes at an average RPE of 6-7 out of 10 (less
than 140 BPM)
There is any number of conditioned variations that can be used to improve your
aerobic capacity whilst giving you a break from rugby specific work. Preferences
would be something like basketball, ultimate Frisbee or rugby netball. Anything
where you’re still moving around and looking for space and at the same time
you’re constantly working.
NOTE: You are looking for an average RPE or heart rate here. This means you
can have some burst of activity mixed with some periods of low activity. The goal
however is not to exhaust yourself.
Drill 7: EASY Push to Pull
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation and local muscular endurance
- Method: Start with 3 sets of 5 minutes and progress to 2 sets of 10 minutes RPE
of 6-7 out of 10 (less than 140 BPM)
- Equipment:
Sled or Prowler
Rope
A shit ton of plates
Push the sled for 1 length letting the rope trail out behind you when you have
reached the end of your length run back to the end of the rope and pull the sled
back to your all the way to the start line.
NOTE: You’re not looking to go crazy on either the weight or the speed. Your
pace should be sustainable for the entire time you’re working.
Aerobic Work
ACYCLIC DRILLS: GENERAL PREPARATION
Drill 8: Carry Medley
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation and local muscular endurance
- Method: Up to 45 minutes at an average RPE of 6-7 out of 10 (less than 140
BPM)
- Equipment:
Farmers walk handles or 2 Heavy DB’s or KB’s
1 Heavy-ish KB
1 Mid-Weight KB
Grip is an area that a lot of guys lack in. Our goal here is to hit some weak points
at the same time as building an awesome level of abdominal stability and aerobic
capacity.
The goal is:
1. Carry 2 farmer’s handles or heavy DB’s 20 metres.
2. Clean a heavy KB to the front rack position and walk it back to the start line
3. Clean and Press (or Snatch) a mid-weight KB to an overhead position and
walk that back to the farmers handles
4. Repeat for up to 45 minutes.
NOTE: You’re not looking to go crazy on either the weight or the speed. Make
sure everything is nice and steady. Go at a conversational pace and make sure
that every step of every movement is perfect.
When you’re doing the front-racked KB walks and the KB waiter walk the
challenge is to keep your torso tight and vertical. Focus on keeping a tight brace
and not leaning to one side.
Aerobic Work
ACYCLIC DRILLS: GENERAL PREPARATION
Drill 9: Bodyweight Flow 1
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation and movement quality
- Method: Up to 45 minutes RPE of 6-7 out of 10 (less than 140 BPM)
- Equipment:
Pull Up Bar
You’re going to complete 5 basic movements
1. Baby Get Up
2. Beast Crawl
3. Loaded Beast
4. Scorpion Kick
5. Pull Up
The goal of this session is to work through 5 baby get ups. Transition into a
monster crawl take 10 steps forward. Transition into loaded beast and unload.
Transition into a scorpion kick with your right leg. Complete 5 more baby get ups
on the other side and work through the same pattern again. Every 2 rounds (so 1
round each side) complete 5 pull-ups.
NOTE: The most important thing here is to keep you abs working in all the
movements. Particularly in the locomotive part of the flow you want to keep your
hips and shoulders from rocking side to side.
Aerobic Work
ACYCLIC DRILLS: GENERAL PREPARATION
Drill 10: Bodyweight Flow 2
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation and movement quality
- Method: Up to 30 minutes RPE of 6-7 out of 10 (less than 140 BPM)
- Equipment:
Nothing
You’re going to complete 5 basic movements
1. Press Up
2. Kick Through
3. Crab walk
4. Glute Bridge
5. Backwards Roll
The goal of this session is to work through 10 press-ups then kick through and
transition into a crab walk and take 10 steps forward. Lower yourself to the
ground and do 10 glute bridges focussing on squeezing your butt each rep. After
you have completed the glute bridges do a backwards shoulder roll (don’t roll
over your neck) back into the press up position.
NOTE: Take this easy. Some of the positions and transfers might be new to you.
Keep everything at a low and steady RPE and focus on keeping the movement
quality high throughout the working time.
Aerobic Work
ACYCLIC DRILLS: GENERAL PREPARATION
Drill 11: PUMP CIRCUIT 1 – Upper body
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation. Muscular Endurance and Hypertrophy
- Method: Up to 30 minutes RPE of 6-7 out of 10 (less than 145 BPM)
- Equipment:
Dumbbells
TRX / Barbell & Rack
Dip Station
Work through 10 – 20 reps of each movement. Rest as needed to keep the HR
above 110 and below 140. You should never be completely relaxed or completely
out of breath. Start at either 15 minutes or 3 rounds and work up to 40 minutes /
7 rounds.
1. Bodyweight Dip
2. Inverted Row (TRX or Bar)
3. Push Up
4. DB Lateral Raise
5. DB Curl
6. DB Skull Crusher
7. DB Fly
Aerobic Work
ACYCLIC DRILLS: GENERAL PREPARATION
Drill 12: PUMP CIRCUIT 2 – Muscular balance
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation. Muscular Endurance
- Method: Up to 30 minutes RPE of 6-7 out of 10 (less than 140 BPM)
Work through 10 – 20 reps of each movement. Work through all reps on one side
before then perform the whole circuit again on the other, overhead squats will be
done the same for both. Rest as needed to keep the HR above 110 and below 140.
You should never be completely relaxed or completely out of breath. Start at
either 15 minutes or 3 rounds and work up to 40 minutes / 7 rounds.
- Equipment:
Kettle Bells (or Dumbbells)
Barbell (Can also use DB or KB for)
1. Overhead Squat
2. KB Windmill
3. Suitcase Deadlift
4. KB Single Arm Overhead Press
5. KB Waiter Squat
6. Single Leg Hip Thrust
7. Single Arm Overhead Carry
Aerobic Work
ACYCLIC DRILLS: GENERAL PREPARATION
Drill 13: PUMP CIRCUIT 3 – Lower body emphasis
Primary Goal: Improve Oxygen Supply
Secondary Goal: Oxygen Utilisation. Muscular Endurance
Method: Up to 30 minutes RPE of 6-7 out of 10 (less than 140 BPM)
Work through 10 – 20 reps of each movement. Rest as needed to keep the HR
above 110 and below 140. You should never be completely relaxed or completely
out of breath. Start at either 15 minutes or 3 rounds and work up to 40 minutes /
7 rounds.
Equipment:
Kettle Bells (or Dumbbells)
Barbell (Can also use DB or KB for)
1. DB Step Up
2. DB Lateral Lunge
3. DB Death March
4. DB Goblet Squats
5. DB/KB Swing
Acyclic Drills: General Specific Preparation
Drill 14 to 17: Conditioned Small Sided Rugby Games
- Primary Goal: Improve Oxygen Supply
- Secondary Goal: Oxygen Utilisation
- Method: 3 games of 20 minutes at an RPE of 6-7 out of 10 (less than 140 BPM)
The simplest way of improving your conditioning for rugby, as well as working on
your game based skills is to play conditioned games. The most important aspect of
these is to ensure that you’re still working at the correct intensity for the energy
system you want to develop.
Aerobic Work
Acyclic Drills: General Specific Preparation
Game 1: 5 vs 3 - 2 handed touch
You all know this drill. There are 5 attacking players against 3 defending players.
The goal is not only to score but also to keep working throughout the entire 20
minutes.
Scoring player swaps with a defender each try.
Take care that your average exertion does not exceed the intended RPE.
Game 2: Retreating touch:
Whenever a defending player makes a touch the furthest away try line. The goal
is not only to score but also to keep working throughout the entire 20 minutes.
Defence must work to cover gaps left by retreating players.
Take care that your average exertion does not exceed the intended RPE.
Game 3: Offload Touch
The first touch is representative of a broken tackle (essentially it’s a free touch)
the second touch however is a turnover. The goal is not only to score and to keep
working throughout the entire 20 minutes but also to start thinking about how the
game is played by supporting the ball carrier or the tackler respectively.
Take care that your average exertion does not exceed the intended RPE.
Game 4: Ruck Touch
When the defence team makes a touch, they must have 2 defenders down at the
tackle on their stomach, the attacking team must have the ball carrier go down
and present the ball like in a normal game and have 1 man over sealing the ruck, a
third attack then comes in as scrum half. The goal is not only to score and to keep
working throughout the entire 20 minutes but to put structure into a game with
rucks, this allows you to work attacking and defence patterns, you can
manipulate more into the ruck as you wish.
Take care that your average exertion does not exceed the intended RPE.
Tempo work
According to legendary sprint coach Charles Francis, Tempo work aids and
facilitates recovery while minimising the chance of injury.
Extensive tempo runs not only improve recovery but also over time enhance
the capillarisation of the muscle, leading to an increased heating of the motor
neurons in the muscle.
This heating lowers the electrical resistance in the neural pathways within the
muscle, thus improving the muscle’s contraction speed”
We are also lead to believe that tempo work that tempo work is another great
way to build up the aerobic base and enhance oxygen utilization.
Another bonus of tempo work is that you can work your technique at a much
lower intensity so that your skill is greater when you perform back at a higher
intensity.
To be honest here the absolute truth about tempo work is unknown in the
science, but we do know it works and it works great!
We’ve listed a few different ways that you can do your tempo work. You can
do it as a way of improving your lifts, running ability and technique and
grappling.
CYCLIC DRILLS: GENERAL PREPARATION
Drill 18 to 21: Squat tempo Work
This is a great off-season method of building up your lifting ability. We have
recommended squat, but there is no reason you can’t experiment with other lifts,
just make sure it gets the heart going. We do recommend avoiding deadlifts
simply to save your lower back.
Tempo work
CYCLIC DRILLS: GENERAL PREPARATION
Squat Tempo Work A
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability and local muscular endurance
- Method: Resistance Aerobics
- Equipment:
Kettle Bells or Dumbbells
Compete 5 sets of 7 goblet squats at 70% of your 10 goblet squat max. In the rest
period complete 5 press-ups, 2 pull-ups and 20 repetitions (or 45 seconds) of
some kind of anti-movement drill.
NOTE: It’s not a race! Take your time to work through the drill at a 5-6 RPE and
keeping your average heart rate around 130 BPM.
Squat Tempo Work B
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability and local muscular endurance
- Method: Resistance Aerobics
- Equipment:
Squat Rack or Cage
Bar and plates
Compete 7 sets of 5 Front squats at 60% of your 8 rep front squat max. In the
rest period complete 5 press-ups, 2 pull-ups and 20 repetitions (or 45 seconds) of
some kind of anti-movement drill.
NOTE: It’s not a race! Take your time to work through the drill at a 5-6 RPE and
keeping your average heart rate around 130 BPM. DO NOT UNDERESTIMATE
THIS DRILL.
Tempo work
CYCLIC DRILLS: GENERAL PREPARATION
Squat Tempo Work C
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability and local muscular endurance
- Method: Resistance Aerobics
- Equipment:
Squat Rack or Cage
Bar and plates
Compete 5 sets of 7 back squats at 70% of your 10 rep back squat max. In the
rest period complete 5 press-ups, 2 pull-ups and 20 repetitions (or 45 seconds) of
some kind of anti-movement drill.
NOTE: It’s not a race! Take your time to work through the drill at a 5-6 RPE and
keeping your average heart rate around 130 BPM. DO NOT UNDERESTIMATE
THIS DRILL.
Squat Tempo Work D (Breathing Squats)
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability and local muscular endurance
- Method: Resistance Aerobics
- Equipment:
Squat Rack or Cage
Safety Squat Bar and plates
Load the bar with 90% of you 10 rep max weight. Do a rep, take 1 breath. Do
another rep, take 2 breaths. Do another rep, take 3 breaths. Keep doing this until
you have totalled 20 reps.
After you are “comfortable” with this you can add 2.5 kg each every other week.
NOTE: DO NOT UNDERESTIMATE THIS DRILL AND DO NOT TRY AND SHOW
OFF WITH THE WEIGHT.
Tempo work
CYCLIC DRILLS: SPECIFIC PREPARATION
Drill 22 to 27: Running tempo Work
Stage 1 Running Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability, running technique and running
endurance
- Method: 3 x 5 reps of 50m Every 75 seconds.
Set a timer to go off every 75 seconds, that’s when you’ll begin your work. Stride
from the try line to the half-way line, the recovery time should be spent walking
to the opposite try line. Repeat this every minute for 5 reps to complete one
circuit, rest 3 minutes between circuits and perform a total of 3 circuits.
Sprints should be around 70% top speed, focus should be on technique, staying
low for first 20 and relaxation for the rest of the sprint.
Stage 2 Running Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability, running technique and running
endurance
- Method: 3 x 6 reps of 50/60/75m
Set a timer to go off every 75 seconds, that’s when you’ll begin your work. Stride
from the try line, the recovery time should be spent walking to the opposite try
line. Repeat this every minute for 6 reps to complete one circuit, rest 3 minutes
between circuits and perform a total of 3 circuits. Round 1 sprint to half way,
round 2 sprint to the far 10 and round 3 sprint to opposite 22.
Sprints should be around 70% top speed, focus should be on technique, staying
low for first 20 and relaxation for the rest of the sprint. Over time, work to 8 reps.
Tempo work
CYCLIC DRILLS: SPECIFIC PREPARATION
Stage 3 Running Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability, running technique and running
endurance
- Method: 3 x 8 reps of 50/60/75m EMOM
Start a continuous timer and go on every minute, stride from the try line, the
recovery time should be spent walking to the opposite try line. Repeat this every
minute for 8 reps to complete one circuit, rest 3 minutes between circuits and
perform a total of 3 circuits. Round 1 sprint to half way, round 2 sprint to the far
10 and round 3 sprint to opposite 22.
Sprints should be around 70% top speed, focus should be on technique, staying
low for first 20 and relaxation for the rest of the sprint.
Stage 4 Running Tempo Work
Primary Goal: Oxygen Utilisation
Secondary Goal: Substrate Availability, running technique and running
endurance
Method: 3 x 8 reps of 50/60/75m EMOM w/ bag hit.
Start a continuous timer and go on every minute. Sprint to 5m and hit a bag, drop
back to try line and stride to target line, the recovery time should be spent
walking to the opposite try line. Repeat this every minute for 8 reps to complete
one circuit, rest 3 minutes between circuits and perform a total of 3 circuits.
Round 1 sprint to half way, round 2 sprint to the far 10 and round 3 sprint to
opposite 22.
Sprints should be around 70% top speed, focus should be on technique, staying
low for first 20 and relaxation for the rest of the sprint.
Tempo work
CYCLIC DRILLS: SPECIFIC PREPARATION
Running Agility Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability, running agility and endurance
- Method: 3 x 6 reps of 20 Seconds L Shape Cone Drill
Put 3 cones 10m apart from each other with a 90-degree turn. You can also use
the lines of a rugby pitch, with cone 1 being on the 10m & 5m, cone 2 being on the
10m & 15m and cone 3 being on the half way line & 15m. Start a continuous timer
and go on every minute. Work your way from cone 1 to cone 2, then turn 90
degrees to get to cone 3, turn back 180 degrees to run back to cone 2 and then
back to cone one. Perform this for 20 seconds.
Sprints should be around 70% top speed, focus should be on technique, staying
low and relaxed as you plant your foot for each turn.
Running and Big Step Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability, running agility and endurance
- Method: 3 x 6 reps Run and Step Pattern.
Start at the try line and side line, sprint to 22 before cutting to hit the 15m line at
the near 10m line, cut back to hit the far 10m line and the side line, walk to the
opposite try line to repeat on the other foot.
Sprints should be around 70% top speed, focus should be on technique, staying
low and relaxed as you plant your foot for each turn.
Tempo work
NON-CYCLIC DRILLS: SPECIFIC PREPARATION
Drill 28: keg carry Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability, Upper Body / Core Strength
- Method: 3 x 6 x 30 seconds of heavy Keg Carrying (with band resistance)
- Equipment:
Keg (no beer, partially fill with water/sand)
Resistance band (optional)
Set out a 20m track and walk with the keg in a bear hug. For added
difficulty/specificity have a partner stand to your side and pull on a band that is
wrapped around the keg, this is great at mimicking breaking through tackles, just
make sure you can handle just the keg first
Drill 29: Grappling Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability, Upper Body / Core Strength
- Method: 3 x 6 x 20 seconds of Grappling Work at 70% with a partner EMOM.
Starting kneeling with partner and try to pin your partner down and keep them
there, obviously no striking or tripping.
Break after 20 seconds and go again at the minute.
Make sure you don’t blow your load too quickly with this; the first rep should look
like the last.
Tempo work
NON-CYCLIC DRILLS: SPECIFIC PREPARATION
Drill 30: Scrummaging Tempo Work
- Primary Goal: Oxygen Utilisation
- Secondary Goal: Substrate Availability.
- Method: 3 x 6 x 15 seconds of Scrummaging Work at 70% with a partner
EMOM.
Set up a 1on1 scrum with a partner, work together to get good positioning and
hold for time, after 15 seconds and go again at the minute. You can add to this by
turning clockwise and anti clockwise whilst holding the positions.
Make sure you don’t blow your load too quickly with this; the first rep should look
like the last.
Drill 31: “Malcolms" Tempo Work
Primary Goal: Oxygen Utilisation
Secondary Goal: Substrate Availability.
Method: 3 x 6 x 40 seconds of Malcolms.
Start on the halfway line on chest, get up and back pedal to 10 meter line behind
you drop down to your chest, get up and sprint to far 10 meter line then down on
chest, get up back pedal to the halfway line then drop down to chest again. This
is one rep.
Keep going for the time stated.
Down-ups should be fast but should only be striding between lines.
Aerobic work – But Harder
LACTATE THRESHOLD WORK
This type of work generally goes against our recommendation of performing
work in a High-Low manner, but is useful for those who are out of season to
improve their conditioning.
This is done by increasing the aerobic efficiency of the muscle itself, which is
why running is by far the best method to use, because you are looking to
improve your running efficiency
Drill 32-34 Lactate threshold running
The best way to get your lactate threshold intensity is to run a 3km test. You can
either wear a HR Monitor and use that heart rate OR you can use your average
speed. I like to have athletes run 10 laps of a rugby pitch, then from their divide
their finish time by 10 – this is the amount of time each lap should take.
Primary Goal: Improve the muscles ability to work in the presence of lactic acid
Secondary Goal: Low intensity running speed.
Method: Run around the pitch.
Lactate Threshold Stage 1
6 mins x 2 sets (2 minutes rest)
Lactate Threshold Stage 2
5 mins x 3 sets (90 seconds rest)
Lactate Threshold Stage 3
4 mins x 4 sets (60 seconds rest)
Aerobic work – But Harder
Drill 35 Lactate threshold Circuit
- Method: Work through 30 seconds on each station at around an RPE 8. Rest for
2 minutes between circuits. Repeat circuit 6 times.
Bag drive 5m, drop down to chest. Repeat.
Run 5m, tackle bag / cylinder, run backwards to start. Repeat.
Run 5m w/ ball, use footwork and hit bag and drive. Run back to start.
Repeat.
In between each station you will run for 30 seconds constantly also, making a
total of 3 minutes for each circuit. If you work with a partner you could just about
get away resting whilst the other guy works, as you will still be working, holding
the bag yourself.
NOTE: This is tough, not just mentally and physically at the time, but also on the
body in general. For this reason it’s probably a good idea to only use this method
once or (maximum) twice per week. Also, there is a finite amount of progression to
get from this type of training and you should have tapped out your resources
after 2 months (usually 1).
Aerobic work – But Harder
HIGH INTENSITY INTERVAL TRAINING: SPECIFIC DRILLS
As we move up into more intense conditioning training, the work needed needs to
be more specific. The reason for this is that we are training the muscles,
specifically developing the mitochondria within the muscle cells and allow our
aerobic enzymes to produce more ATP.
The work here MUST target fast-twitch fibres, and not last for too long. Intervals
lasting over 10 seconds risk lactic acid being produced and therefore LESS
mitochondria in the cells rather than more… so yea, it’s important.
Drill 36: High intensity hill intervals
- Primary Goal: Mitochondria Development Within Cells
- Secondary Goal: Acceleration mechanics and lower body power.
- Method: 7 Second Hill Sprints. 12-25 reps.
You can measure the intervals in one of two ways. The simplest way is going on
the minute for each interval, this is a good average, but you must pay attention to
recovery, any rep that isn’t as fast/explosive as you were before, add a bit of
extra rest time, if you do 2 in a row that are sloppy, cut the session there and
move on.
The other way of measuring intervals is using a HR monitor. As you finish each 7
second rep, your heart rate should be around 170, your goal is to ensure the rest
you allow yourself enables you to spike at that number – for most this will mean
around 135. Some of you may need to drop it all the way down to 120 or lower to
ensure it doesn’t go higher, others may need to go at 150 otherwise it doesn’t get
high enough. It can be very individual.
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Aerobic work – But Harder
Drill 37: High Resistance sled push Intervals
- Primary Goal: Mitochondria Development Within Cells
- Secondary Goal: Acceleration mechanics and lower body power.
- Method: 7 Second Sled Push Sprints. 12-25 reps.
- Equipment:
Sled with Bodyweight loaded in plates. You can also have a partner standing
in front of you resisting your spring
Intervals are the same as above, failing that, just go on the minute every minute.
If your sled slides super easy you can push the work to 10 seconds, just ensure
you aren’t suffering too much.
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Drill 38: High Resistance sled Drag Intervals
- Primary Goal: Mitochondria Development Within Cells
- Secondary Goal: Acceleration mechanics and lower body power.
- Method: 10 Second Sled Drag Sprints. 10-20 reps.
- Equipment:
Sled with 50% Bodyweight loaded in plates. You can also have a partner
holding you by a band around your waist.
Intervals are the same as above, failing that, just go on the minute every minute.
Each rep here is 10 seconds as you want to find a good rhythm with your strides.
Sled drags are more taxing than pushes, they are also more skilled (it’s easier for
your technique to get sloppy when you’re tired). Therefore you should only do 1020 reps.
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Aerobic work – But Harder
Drill 39: High Resistance Tred sled intervals
- Primary Goal: Mitochondria Development Within Cells
- Secondary Goal: Acceleration mechanics and lower body power.
- Method: 5-10 Second Treadmill Pushes. 1-25 reps.
- Equipment:
Treadmill
Intervals are the same as above, failing that, just go on the minute every minute.
In a commercial gym switch the power off of a treadmill and drive the tread
around yourself. A video of this can be found HERE. Some gyms aren’t happy
with this, but screw them, you’re more important.
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Drill 40: High Resistance Bike intervals
- Primary Goal: Mitochondria Development Within Cells
- Secondary Goal: Lower body power.
- Method: 5 Second Bike Sprint EMOM. 1-25 reps.
- Equipment:
Spin bike
Go as heavy as you can possibly still pedal with, 5 seconds is the total sprint time
not including adjusting resistance up or down. Spin bikes are much better than
electric ones. This is best used when you need to save your knees or in the offseason.
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Aerobic work – But Harder
HIGH INTENSITY CONTINUOUS TRAINING
This method of training that is weirdly difficult, simple and easy all at the same
time. High Intensity Continuous Training is looking to develop both aerobic
capacity of the muscle and the mitochondria within the muscle.
The beauty of this is that movements you use for HICT are intense, so you’re
recruiting fast twitch muscle fibres, but because you are doing repetitions so
infrequently, you don’t fatigue. It is highly important to make sure that you do
indeed pause between each rep so that there is a time without muscular tension,
this allows the blood (and the lactate getting produced) to exit the tissue.
If you do not pause sufficiently then you will jack up the lactate to the point
where you will inhibit rather than stimulate mitochondrial development.
Drill 41: High Intensity Continuous Bike
- Primary Goal: Development of Oxidative Capacity Within Fast Twitch Fibres
- Secondary Goal: Mitochondria Development Within Cells.
- Method: 5-20 minutes work, 2-4 sets with 5 minutes rest between sets
- Equipment:
Spin bike (you can try to use electric bike but often the pause confuses them)
Crank up the resistance on the bike as high as you can, and pushing down as
hard as you can, you’re looking at around 20 RPM with around a 1 second pause
at the top of each push.
Aerobic work – But Harder
Drill 42: High Intensity Continuous Sled Drag
- Primary Goal: Development of Oxidative Capacity Within Fast Twitch Fibres
- Secondary Goal: Mitochondria Development Within Cells
- Method: 5-20 minutes work, 2-4 sets with 5 minutes rest between sets
- Equipment:
Sled and harness (you can use a person resisting also)
Load up the sled and attach harness (ideally around waist) and march. Make sure
tension in on the leg that is driving and you only want to step every second – it’s
a march not a walk.
Drill 43: High Intensity Step Up
- Primary Goal: Development of Oxidative Capacity Within Fast Twitch Fibre
- Secondary Goal: Mitochondria Development Within Cells
- Method: 5-20 minutes work, 2-4 sets with 5 minutes rest between sets.
- Equipment:
Box/Bench to step to
You can use a weighted vest, sandbag or dumbbells to add light resistance,
perform 1 rep every 2-3 seconds.
You can switch legs every 5-10 reps or every rep.
Cardiac power work
This is where it really can be debated as to what classification a training method
has.
Cardiac power work is aimed to develop thicker heart walls, there is some
suggestion that is produces extra mitochondria within the heart itself – basically
meaning it will be able to pump more blood around the body because it’s
stronger.
This could be defined as both aerobic and anaerobic as it supports both. A little
goes a long
CYCLIC DRILLS: GENERAL PREP
Drill 44: Airdyne/assault bike intervals
- Primary Goal: Thicker Heart Walls
- Secondary Goal: Lactate Tolerance
- Method: 4 x 4 minute bike “sprints”. 4 minute rest between each set.
- Equipment:
Aerodyne or Assault Bike
Set the timer and go as hard and fast as you can for the full 4 minutes, it works
really well if you’re competing with a teammate as you will really push yourself.
Try to keep track of distance or calories for each interval and improve each
week.
Normal bikes aren’t suitable for this, as you really need to use the full body.
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Cardiac power work
Drill 45: rowing machine intervals
- Primary Goal: Thicker Heart Walls
- Secondary Goal: Lactate Tolerance
- Method: 4 x 4 minute rowing machine “sprints”. 4 minute rest between each
set.
- Equipment:
Concept 2 Rower (or any water rower… or a boat)
Set the timer and go as hard and fast as you can for the full 4 minutes, it works
really well if you’re competing with a teammate as you will really push yourself.
Another good method is to set the pace boat to go as fast as your 1st 4 minute
sprint (which is always going to be your best one).
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
CYCLIC DRILLS: SPECIFIC PREP
Drill 46: Resisted Sprint intervals
- Primary Goal: Thicker Heart Walls
- Secondary Goal: Lactate Tolerance
- Method: 4 x 4 minute rowing machine “sprints”. 4 minute rest between each
set.
- Equipment:
Concept 2 Rower (or any water rower… or a boat)
Set the timer and go as hard and fast as you can for the full 4 minutes, it works
really well if you’re competing with a teammate as you will really push yourself.
Another good method is to set the pace boat to go as fast as your 1st 4 minute
sprint (which is always going to be your best one).
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Cardiac power work
NON-CYCLIC DRILLS: SPECIFIC PREP
Drill 47: CARDIAC POWER CIRCUIT 1 - Sled
- Primary Goal: Thicker Heart Walls
- Secondary Goal: Lactate Tolerance
- Method: 4 x 4 minute sled circuits. 4 minute rest between each set.
- Equipment:
Sled
Work through the following movements twice to complete 1 circuit.
1. 30 second sled push – high handles
2. 30 second back-pedal sled drag.
3. 30 second sled push – low handles
4. 30 second sled drag – forward facing.
This should be incredibly taxing but the goal is to move as fast as possible at all
times.
Drill 48: CARDIAC POWER CIRCUIT 2 - Sandbag
Primary Goal: Thicker Heart Walls
Secondary Goal: Lactate Tolerance
Method: 4 x 4 minute sandbag circuits. 4 minute rest between each set.
Equipment:
Sandbag (should be really heavy)
Work through the following movements twice to complete 1 circuit.
1. 30 second sandbag clean and press
2. 30 second sandbag jump squat
3. 30 second sandbag burpee to deadlift
4. 30 second sandbag over-shoulder throw
5.
This should be incredibly taxing but the goal is to move as fast as possible at all
times.
Cardiac power work
Drill 49: CARDIAC POWER CIRCUIT – Bear complex
- Primary Goal: Thicker Heart Walls
- Secondary Goal: Lactate Tolerance
- Method: 4 x 4 minute “Bear Complex” 4 minute rest between each set.
- Equipment:
Barbell (and weights
Set the timer for four minutes and complete as many reps of the bear complex as
you can. The idea is to do 1 rep of each movement at a time, do not put the bar
down until you have fully completed 1 complex, ideally don’t put the bar down at
all. The complex is as follows:
1. Barbell Row
2. Power Clean
3. Front Squat
4. Push Press
5. Back Squat
6. Push Press
NOTE: Start super, super light with this, the weight catches up with you very
quickly
Cardiac power work
Drill 50: CARDIAC POWER SUICIDES
- Primary Goal: Thicker Heart Walls
- Secondary Goal: Lactate Tolerance
- Method: 4 x 4 minute rowing machine “sprints”. 4 minute rest between each
set.
- Equipment:
Concept 2 Rower (or any water rower… or a boat)
Set the timer and go as hard and fast as you can for the full 4 minutes, it works
really well if you’re competing with a teammate as you will really push yourself.
Another good method is to set the pace boat to go as fast as your 1st 4 minute
sprint (which is always going to be your best one).
NOTE: It is important that when you are working, you are working as hard as you
possibly can, anything below your hardest effort isn’t good enough.
Wrap Up
I really hope you have found this guide to be useful.
It is not only important to have ideas of what to do (and you have a lot of those
here), but to understand why you’re doing it, even if it's just an idea of what
you’re trying to achieve.
I'm are more than happy to answer any questions about this guide on my social
media so just reach out there and we’ll get back to you. You can also rugby to
the emails that sent you this guide.
Want To Take The Guess Work Out?
If you've found this Guide useful but don't fancy the ordeal of writing your own
program, Rugby Muscle can help.
Rugby Muscle Elite is a coaching service designed to take out the guess work for
you and put together a comprehensive plan to increase your rugby performance,
conditioning, strength and athleticism.
If you’re interesting in receiving coaching visit: rugby-muscle.com/elite
And fill out the form.
Keep looking out for more things Rugby Muscle, by joining the facebook group
Rugby Muscle Athletes, or searching through the YouTube Channel where you
can find a whole host of explanations.