Gutbusters for my rugby boys please...
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need some drills to kill my rugby boys - , lots of running, about 20 minutes duration.<br />
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ideas please. -
Bart, as I have become addicted to Tabata or High Intensity Interval Training (HIIT) and this may help you out. Here is quite a good clip that will kill your boys<br />
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[video=youtube;RZxTANP1JX8]
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[video=youtube;BbGUKbsdyAg]<br />
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With HIIT you can do it with any exercise and the benefit is you don't needs lots of equipment as the clip above shows. Burpees, Press Ups, Squats, Lunges, Squat Jumps, the list is endless.<br />
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If you want them to do more running, you can do 20 second sprints followed by 10 second rests and complete this 8 times OR hill climbs OR stationery bike sprints OR whatever other evil exercise comes to mind.<br />
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Let me know how it goes -
Piggyback shuttles to last man standing.
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What about Gassers and half Gassers?<br />
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Start on goal line. Flip 90-100 kg tractor tyre twice, sprint to 22, clean and press a half filled keg, sprint back to goal line, flip tyre twice (thats one rep). Recover while your partner completes. Aim for five reps each, thats one rep. Rest/jog recover and complete second set. -
In a similar vein to RB's, suicide runs (goal line to 22 etc etc) with various activities/exercises in between. Must be timed with the end goal to get quicker over each week.<br />
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dK - I do a lot of HIIT and super-setting as well. Love it. Must say the form of the guy in those videos you posted was pretty questionable. But the ideas and routines are very good -
[quote name='ACT Crusader']In a similar vein to RB's, suicide runs (goal line to 22 etc etc) with various activities/exercises in between. Must be timed with the end goal to get quicker over each week.<br />
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dK - I do a lot of HIIT and super-setting as well. Love it. Must say the form of the guy in those videos you posted was pretty questionable. But the ideas and routines are very good[/QUOTE]<br />
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Agreed, but I liked his routine and the mixing up the HIIT with some static holds -
Bart you could do a variation of the below video 400m/50 BW squats done 4 times<br />
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[video=youtube;lb4TdxAqu0A] -
yeah, I like that one ACT, might give that a crack when we hit the rugby fields instead of beach training. just doing different variations of shuttles and the like at the moment - in the sand it is brutal. I get to find out too, as when the numbers that turn up are odd, I fill in. Which sucks, but is good at the same time - at least I can feel the same pain as the boys do! Always good to know if it can be done and who is wussing out and who isn't.
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The old pyramid is a goodie: 5x500m, 4x400m, 3x300m, 2x200m, 1x100m. 1 minute breather between each.<br />
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Or just get a ute with the injured guys on the back, get the boys to push that around the field.<br />
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We've got 5 "A" frames at the club, that the boys push around: two guys for each frame, one at each end of the field. First guy pushes the frame as far as he can-then runs back. His mate sprints out and pushes it back as far as he can go, and repeat til they whoever gets it over the dead goal line first. Great for leg workout. -
We did a lot of Tabata training down in Tasman. It works a treat, especially when you throw shuttles in between. Another drill which sucks is the 'Minute Drill". Its to work on the work and fitness in brake downs. Im pretty sure Leon will know that one. Have 3 sets of 2 on pads. A group of four plus the half back. 1 takes the ball in, 2 blow, and 1 seals, then the halfback sets them up for another group of pads and they do it again. Go for a minute. <br />
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Another one is have them in pairs, one with a pad, the other doing the work. Do a variation of down/ups, but each time they get up they have to drive the guy with the bad back a couple metres then hit the deck. The guy with the pad moves back a metre or two, then the worker does it again. Go goal line to goal line, then switch between the pads and go again. <br />
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Boxing is also another "favourite". Combo of 30 sec on, 30 off, 40 on/20 off etc etc. Mix it up between speed and power.
