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EXAMPLE SIMPLE WEEKLY PROGRAMS

Return to weekly training programs for rugby

February, March, April, May, June. July

FEBRUARY SIMPLE Return to top

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

AM

             

AM

             

PM

Power intro

Practise

(intensive)

Run

Base

Practise

Weights

Strength

Run

Intensity

 

PM

Weights

strength

           

MARCH SIMPLE Return to top

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

AM

   

Either Run

Aer Maint

Weights

Strength

Cycle

Light 30 minutes?

Pre match preparation

Run

Aer Maint

AM

             

PM

Speed basic power-dvlpmt

Practise

(intensive)

Or Run

Aer Maint

Practise

 

GAME

 

PM

Weights

strength

           

APRIL SIMPLE Return to top

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

AM

   

Either Run

Aer Maint

Weights

Maint & power

lower body

Cycle

Light 30 minutes?

Pre match preparation

Run

Aer Maint

AM

             

PM

Speed-specific

Power-general

Practise

(intensive)

Or Run

Aer Maint

Practise

 

GAME

 

PM

Weights

Maint

Upper body

           

MAY SIMPLE Return to top

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

AM

   

Either Run

Aer Maint

Weights Maint Lower Body

Cycle

Light 30 minutes?

Pre match preparation

Run

Aer Maint

AM

             

PM

Speed-specific

Power-specific

Practise

(intensive)

Or Run

Aer Maint

Practise

 

GAME

 

PM

Weights

Maint

Upper body

           

JUNE SIMPLE Return to top

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

AM

   

Either Run

Aer Maint

Weights

Maint

Upper body

Cycle

Light 30 minutes?

Pre match preparation

Run

Aer Maint

AM

             

PM

Super training

Lower body

Practise

(intensive)

Or Run

Aer Maint

Practise

 

GAME

 

PM

             

JULY SIMPLE Return to top

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

AM

   

Either Run

Aer Maint

Weights

Maint

Upper body

Cycle

Light 30 minutes?

Pre match preparation

Run

Aer Maint

AM

             

PM

Super training

Lower body

Practise

(intensive)

Or Run

Aer Maint

Practise

 

GAME

 

PM

             

 

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