One3 Performance
RugbyLead in program for CAS squad at schoolboys championships.
Can also be implemented in season for Rugby League
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Conditioning
B
Recovery Run 3km
10 x 50m every 30 secs 3mins rest 10 x 100m every 1min 3mins rest 5 x 200m every 2min 3mins rest 10 x 50m every 30 secs
Recovery
C
Mobility
Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right
A1
IYWT
2 x 10
A2
hip dynamics
2 x 10
A3
Groin Dynamics
2 x 10
B1
double leg hammie bridge hold
2 x 0:30
B2
Bear Crawl
2 x 10
C1
Back Squat
3 x 8
C2
Vertical Jump
3 x 3
D
Hamstring Curls
2 x 12
E
Lat Pulldown
2 x 8
F1
DB Bench Press
2 x 8
F2
DB Lunge
2 x 15
G1
DB Shoulder Press
3 x 15
G2
Single Leg Bounds
3 x 5
H1
DB Bicep Curls
3 x 10
H2
Tricep Cable Pull Down
3 x 10
I1
Front Plank on Elbows
3 x 0:40
I2
Straight Leg Sit Ups
3 x 25
I3
Side Plank On Hand
3 x 30
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Speed/Agility
C
Flys
4 Rounds on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 90% 2nd rep @ 90% 3rd rep @ 95% 4th rep @ 100%
Conditioning
D
MAS 90%
6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 10 x 100m every 60s 2min rest 10 x 50m every 30s
Recovery
E
Mobility
Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right
A1
IYWT
A2
Groin Dynamics
A3
hip dynamics
B1
Lateral Bound
3 x 5
B2
Single Leg Step Up Jump
3 x 5
C1
Back Squat to bench
3 x 4
C2
Max Effort Vertical Jump
3 x 3
D1
Romanian Deadlift (RDL)
3 x 8
D2
Under Grip Chins ups
3 x 5
E1
Bench Press
2 x 15
E2
SL Hammie Bridge Hold
2 x 0:30
F1
Anterior Shoulder Raise
3 x 15
F2
LU Shoulder Raises
3 x 10
G
Hollow Hold
3 x 0:30
H
Lying Leg Raise On Bench
3 x 15
Recovery
A
Mobility
Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Speed/Agility
C
Flys
4 Rounds on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 90% 2nd rep @ 90% 3rd rep @ 95% 4th rep @ 100%
Conditioning
A
Ice Bath
Ice Bath 6-10mins
Conditioning
B
Post Game Stretch
Hold each stretch for 1mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right Lying Straight Leg Hamstring Stretch - Left Lying Straight Leg Hamstring Stretch - Right Door Pec Stretch - Left Door Pec Stretch - Right Lat Pull - Left Lat Pull - Right Seated Splits Reach to Left Seated Splits Reach to Right
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Conditioning
A
Ice Bath
Ice Bath 6-10mins
Conditioning
B
Post Game Stretch
Hold each stretch for 1mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right Lying Straight Leg Hamstring Stretch - Left Lying Straight Leg Hamstring Stretch - Right Door Pec Stretch - Left Door Pec Stretch - Right Lat Pull - Left Lat Pull - Right Seated Splits Reach to Left Seated Splits Reach to Right
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
