36 Fitness sessions to build a relentless engine in Rugby
(updated)
1- Repeat Contact Intervals: 4 bag hits or 20sec wrestling -> 20m run and back (chest to ground) -> 40m run and back (chest to ground) -> Rest 60s, then repeat 6 times
2- Hill Sprint Alactic Intervals: 50m; 100m; 50m; 100m; 50m; 100m x 3 mins between reps. Repeat series again after 5min rest
3- Hill Sprint Anaerobic Intervals: 40m; 80m; 150m; 200m – slowly walk downhill as recovery
4- Repeat High Intensity Running: 7s sprint @ 90%, 23s rest x 6. Rest 4min. 10s sprint @ 90%, 50s off x 6. Rest 4min. 12s sprint @ 80%, 48s rest x 4
5- Lactic Power Intervals: Work for 20-30s at 100% intensity, then activity rest for 2-3mins (or until HR into blue zone). Repeat for 2-4 reps.
6- Lactic Endurance Intervals: 40-60s at 100%. Recover back down to the top of the blue zone. Repeat for 2-5 reps.
7- Extensive MAS Intervals: Run at 85-90% MAS for 2mins, Jog at 50-70% MAS for 1mins. Repeat 8-10 reps.
8- Hypoxic Swim Intervals: 10 X 100 meters, first 25 meters breathe every 8–10 strokes, next 25 meters every 6–8 strokes, next 25 meters every 4–6 strokes and last 25 meters every 2–4 strokes
9- Bike 500m Intervals: Work for 500m (goal 35-40s), rest 2min, repeat 3-6 sets.
10- Bike (4-min Intervals): Work for 4min (aim for 2700m), rest 4min, repeat x 4 sets.
11- Bike (Alactic Capacity): Work for 6s (aim for 120m), rest 54s, repeat x 10 sets.
12- Lactic Threshold Intervals: HR up to the bottom of the red zone (~160bpm but will need to know where your red zone is for this), once at the red zone, work for 3-mins while maintaining your pace and technique. Actively recover for 2-4mins. Repeat for a total of 2-4 reps.
13- Short Redline Conditioning: Perform 30s at maximal intensity, rest 3mins. Repeat 4-6 reps.
14- Long Redline Intervals: Start from the middle of your blue zone. Go for 90-120s at 100% max intensity while still maintaining good technique. Repeat for 2-4 reps.
15- MAS Long HITT Intervals: 4 reps x 4 min @ 92.5% MAS with 2 min passive recovery
16- MAS Threshold Intervals: 2 reps x 8 min @ 90% MAS with 2 min passive recovery
17- MAS Short Aerobic Intervals: 2 sets x 8 reps. 45s @ 97.5% MAS with 15s passive recovery
18- MAS Short Supramaximal Intervals: 4 sets x 8 reps. 15s @ 120% MAS with 15s passive recovery.
19- High Resistance Intervals: Use a heavy sled or exercise bike cranked up to the highest resistance. Work maximally for 10-12s, rest until HR 130-140bpm. 15-20 total reps.
20- Cardiac Power Intervals: Start at the bottom of the green zone (~130-140bpm) for 30-60s before spending 30-60s at the top of the green zone (~140-150bpm). Repeat for 3-5 reps.
21- Steady-state: 30-90mins of low-intensity aerobic activity. HR between 120-150bpm.
22- Rowing Intervals: 100m on, 1minute off x 6; 200m on, 90sec off x 5; 300m on, 2min off x 4; 500m on, 2min off x 3
23- Aerobic Intervals: Perform 30-60s at the lower-end of aerobic zone (~120bpm for most, or bottom end of blue zone on most heart rate monitors), then perform 30-60s at top-end of aerobic zone (~140bpm for most, or top end of blue zone on most monitors). Repeat for 2-5 reps.
24- Tempo Intervals: Perform 10s @ 70% of maximum intensity, then rest for 50s (keep moving slowly). Repeat for X sets.
25- Aerobic-alactic Intervals: Start at the lower-middle end of your blue zone (~120-130bpm), then go at 100% intensity for 5-10s. Lower your heart rate back down to the middle of the blue zone (~120-130bpm) over a 40-60s rest period. Repeat for 10-20 reps.
26- Alactic Capacity Intervals: Start from the middle of the blue zone (~130-140bpm), work for 10s at 100% intensity. Lower heart rate to the top of your blue zone as quickly as possible (~130-140bpm), allowing 60-90s to actively recover. Repeat for 10-20 reps.
27- Anaerobic Threshold Intervals: Get your HR to the top of your green zone (~145-155bpm). Maintain this level for 3-5 mins. Actively recover to the middle or top of your blue zone for a few minutes (~120bpm). Repeat for 2-4 reps.
28- Autoregulated Alactic-Capacity: Perform 10s @ 100% (record distance). Your “stop point” is 80% of this distance. Perform reps of 10s (max intensity) with 50s rest, stop when the set when a rep falls below your “stop point” value. Rest 3minutes, then repeat for another set.
29- Autoregulated Alactic-Power: Perform 6s @ 100% (record distance). Your “stop point” is 90% of this distance. Then perform reps of 6s (max intensity) with 1minute 54seconds rest, stop when the set when a rep falls below your “stop point” value.
30- Autoregulated Alactic-Glycolytic: Perform 20s @ 100% (record distance). Your “stop point” is 80% of this distance. Perform reps of 20s (max intensity) with 1min 40s rest, stop when the set when a rep falls below your “stop point” value. Rest 5mins, then repeat for another set
31- Autoregulated Glycolytic: Perform 60s @ 100% (record distance). Your “stop point” is 80% of this distance. Perform reps of 60s (max intensity) with 2min rest, stop when the set when a rep falls below your “stop point” value. Rest 5min, then repeat for another set.
32- Repeat Sprint Training: 3 x 4 reps (20m) w/30sec rest between reps and 3 minutes rest between sets.
33- Rowing Intervals: 150m on, 2min off x 6; 150m on, 90sec off x 5; 150m on, 1min off x 4; 150m on, 30sec off x 3
34- E4MOM:
Watt Bike/Echo Bike x 1km
Ski Erg x 8-12cal OR MB Slams x 10-15 reps
Down Ups x 6-10 reps
Aim to complete the above in under 3 minutes, giving you at least 60 seconds rest before starting the next round.
Complete 6-8 rounds in total.
35- Wattbike Mixed Intervals:
Keeping RPM above 95 for all work periods, perform the intervals below;
20sec on:40sec off x 5 (Fan Res. 9)
30sec on:30sec off x 5 (Fan Res. 7)
40sec on:20sec off x 5 (Fan Res. 5)
x 2 rounds (no rest between sets)
36: Mikkos Triangle
EMOM x 8 rounds (32 minutes total).
Minute 1: Air Bike x 12-16 cals
Minute 2: Rower x 14-18 cals
Minute 3: Ski Erg x 10-14 cals
Minute 4: Rest
Choose a calorie target that allows you to work at a constant tempo for around 35-45 seconds (roughly 6-7/10 RPE)
Save this article, use the sessions.
Build your engine.
Become relentless in competition.
Dominate.
Bye.
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