example Sprint training workout.
success is greatly influenced by sprinting
speed. For maximum sprinting speed you need to focus on various
factors. At the base of speed is a strong
core and an efficient posture. With this established you can
focus on developing both your fast
and slow speed strength. The final bit of the jig-saw is ensuring
you have both the metabolic conditioning and neuromuscular co-ordination
to sprint fast.
you can read in my article on Sprint
training various definitions and elements of speed make up what
someone would describe a ‘fast’ rugby player. This includes
here a simple conditioning routine which focuses on establishing
an anaerobic base and also gently touches on more specific Rugby
distances. The key to ultimate performance is not how you do any
one sessions because even the sessions below will stop being beneficial
within a few weeks. To avoid this happening you must understand
the principles of
Base conditioning Sprint session.
This type of
sessions would be used early pre season or as an maintenance sessions
in season depending on your current fitness abilities.
1 X 400m
1 X 300m
1 X 200m
1 X 100m
2 X 50m
3 X 25m
4 minutes between long sprints (over 100m) and 2 minutes for shorter
sprints (less that 100m).
with Agility training and plyometrics for best impact on your rugby
the body you want! You can do this by going through my
rugby performance course which will transform your physique
and rugby abilities.