A word from the Dugout – No2

Coach Mike considers the changes to restrictions and continues his fitness tips:

We are at Covid-19 stage 2 apparently, according to the RFU, which means exercise in a small group (up to 6 players) maintaining social distance is now achievable. In short, no face to face/ close contact and equipment sharing is kept to a Minimum.

So still a few challenges to manage there, however we can start to push forward with fitness and other ‘light’ preparations. 

With this in mind I have set out another set of sessions.

Mixed Interval Training: -

• With a ball 3 x 150 metres 90 secs recovery between each run. (2 minutes rest between runs)

• With ball 8 x 22 metres 20 secs rest, recovery between reps is 60 secs rest between runs.

• With ball 4 x 100 metres 60 sec rest between reps 2 mins rest between runs.

• 6 x 50 metres 30 secs recovery between reps with Ball

30- Second Target U Turns

• Set 1: 6 x 30 second runs 300 metres 30 second Recovery between runs and 2 mins rest between sets.

• Set 2: 4 x 30 second runs 30 secs recovery 1.5 mins rest

• Set 3: 2 x 30 second runs

Mental Toughness:

Harry Mullers

• 3 sets 100 metres:  3 sets run and hit the deck and back up 5 x before 50 metre mark (ie. Every 10m), then hit the deck and back up 10 x between 50 - 100 metres (ie. Every 5m).

• 3 sets 100 metres 15 hit the deck and up within the 100 metres.

• 20 metre shuttles: start at the 10-metre line, run to the opposite ten metre line, hit the deck chest to floor, back up run the 20 metre back to start line, hit deck then up to other 10 metre line and finish. Complete 4 sets. 

Interested to know how you get on please. All of this is an alternative to just a long run and importantly mixes Aerobic with Anaerobic. 

I will put up some games for next week based on the stage 2 details.

Here’s to pre-season……