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EXAMPLE ADVANCED WEEKLY PROGRAMS

Return to weekly training programs for rugby

February, March, April, May, June, July

FEBRUARY ADVANCED Return to top

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM		Light 30-45 min - aerobic (run ,row, cycle etc)	Run Aer Base	Power intro Speed basic
AM
PM	Power intro Speed basic	Practise (intensive)	Weights strength upper body	Weights Strength lower body	Run Easy	Run Aerobic Intensity	Weights strength upper body
PM	Weights Strength lower body			Practise

MARCH ADVANCED Return to top

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM		Light 30-45 min - aerobic (run ,row, cycle etc)	Run Aer Base	Power intro Speed basic	Cycle Light 30-45 minutes?	Pre match preparation	Run Aer Maint
AM
PM	Power dvlpmt Speed basic	Practise (intensive)	Weights strength upper body	Weights Strength lower body		GAME	Weights strength upper body
PM	Weights Strength lower body			Practise

APRIL ADVANCED Return to top

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM		Light 30-45 min - aerobic (run ,row, cycle etc)	Run Aer Maint	Power intro Speed basic	Cycle Light 30-45 minutes?	Pre match preparation	Run Aer Maint
AM
PM	Speed specific Power General	Practise (intensive)	Weights strength upper body	Weights Strength maint lower body		GAME	Weights strength upper body
PM	Weights Power lower body			Practise

MAY ADVANCED Return to top

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM		Light 30-45 min - aerobic (run ,row, cycle etc)	Run Aer Maint	Speed specific Power specific	Cycle Light 30-45 minutes?	Pre match preparation	Run Aer Maint
AM
PM	Super training	Practise (intensive)				GAME	Weights strength Maint upper body
PM				Practise

JUNE ADVANCED Return to top

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM		Light 30-45 min - aerobic (run ,row, cycle etc)	Run Aer Maint	Speed and power maint	Cycle Light 30-45 minutes?	Pre match preparation	Run Aer Maint
AM
PM	Super training	Practise (intensive)	Extra practise?? (final round)	Practise		GAME	Weights strength Maint upper body
PM

JULY ADVANCED Return to top

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM		Light 30-45 min - aerobic (run ,row, cycle etc)	Run Aer Maint	Speed and power maint	Cycle Light 30-45 minutes?	Pre match preparation	Run Aer Maint
AM
PM	Super training	Practise (intensive)	Extra practise?? (final round)	Practise		GAME	Weights strength Maint upper body
PM

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