Fitness Program
Season 2007
Strength and Conditioning Calendar
The strength and conditioning program is based largely on the time of year in relationship with your sport. Periodization is the break down of the academic year in months, where specific training goals are focused on. Guidelines for training will be broken down into five phases.
Five Phase Fitness Program
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Phase 1 |
Recovery/Decompression |
May-June |
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Phase 2 |
Preparatory/Endurance |
July -August |
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Phase 3 |
Transition/Strength |
September-October |
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Phase 4 |
Pre-Season/Power |
November-December |
|
Phase 5 |
In-Season |
January-April |
Phase 1. Recovery / Decompression
May - June
Preparation for the upcoming season begins following the final game of the previous year. This is the time to allow both your body and mind to decompress from your sport. Your goals during this time are to “recharge the batteries”, to regenerate your desire to train and compete, and to, in many cases, recover from injuries sustained during the season. This is the time to rest; however, you will want to avoid excess weight gain during this phase, as the likely reason for the weight gain will probably be due to fat, usually caused by increased caloric intake and decreased physical output.
Recreational activities, fun in nature, should be the focus of your staying active.
Continue to stretch.
Flexibility will always be an important component to rugby.
Maintain your rugby IQ by continuing to watch rugby videos and games.
Recommended Exercise Program
Light biking, swimming, jogging.
|
Volume |
Repetitions |
Sets |
Energy source |
Emphasis |
Freq |
|
low |
low |
low |
Aerobic |
Recovery & rest |
2-3 x week |
Phase 2. Preparatory / Endurance
July - August
Phase two officially starts the beginning of your off-season workout program. The focus of this phase is to develop a complete fitness base. This is a preparatory phase for the more intense work load that will come in phases 3 and 4.
The emphasis on the lifting aspect of the training is high volume.
The minimum standard for this phase is 3 sets of 15 repetitions.
Repetition counts will range between 15-20, and set counts will range between 3-4 per exercise.
The running component for this phase is 30-45 minutes of continuous aerobic activity.
This can also include non-running exercises such as bicycling, the rowing machine, or swimming. The key to this is the continuous nature of the training.
This work out should last no longer then 90 minutes.
Recommended Exercise Program
High volume lifting, running, biking, rowing, swimming.
|
Volume |
Repetitions |
Sets |
Energy source |
Emphasis |
Freq |
|
High |
15-20 |
3-4 |
Aerobic |
Endurance |
2-3 x week |
Phase 3. Transition / Strength
September - October
This is a transition phase, where we will be increasing the load demand on both the aerobic and anaerobic components. This will be accomplished by decreasing the training volume and increasing the load or resistance of each exercise.
Repetition counts will be 8-12
Set count will drop to 3 sets per exercise.
The minimum standard for this phase is 2 sets of 8 repetitions.
When an athlete can lift a given weight 12 times, increase the weight, making sure the athlete can lift the weight at least 8 times.
The running component will be interval running with increased demand on the anaerobic system. The intervals should be 1:3 to 1:2, work to rest ratio.
Also included in this phase is the introduction of agility and plyometric training.
Work outs should last no longer the 75 minutes.
Recommended Exercise Program
Moderate lifting, interval running
|
Volume |
Repetitions |
Sets |
Energy source |
Emphasis |
Freq |
|
Moderate |
8-12 |
2-3 |
Anaerobic |
Strength & Speed endurance |
3-4 x week |
Phase 4. Sport Specific / Pre-season
November - December
We are now in total sport specific fitness. The program is at the most intense during this phase. This is the final push towards the upcoming season. Each exercise is geared towards sport specificity.
Repetition count during this phase is 5-8.
Set count of 3-4 per exercise.
The minimum standard for this phase is 3 sets of 5 repetitions.
The running component in this phase is again interval in nature with a 1:3 to 1:1, work to rest ratio.
Focus on agility, speed, plyometric and power training is the emphasis.
Training sessions typically last between 60-75 minutes.
Recommended Exercise Program
Moderate lifting, intense running
|
Volume |
Repetitions |
Sets |
Energy source |
Emphasis |
Freq |
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Moderate |
5-8 |
3-4 |
Anaerobic |
Power, agility, speed |
3-4 x week |
Phase 5. In-season
January - April
Here is the pay-off for all the hard yards you have put in. This is also the most important phase from a strength and conditioning stand point. Maintenance is a huge priority for obvious reasons. Continuing your weight lifting and running program during the season is vital to maximizing your potential. In most cases, running during the season is the easy part, as you will be doing plenty of that during practice. Lifting, on the other hand, takes slightly more constitution to sustain. Research shows that lifting the day after a competition will help reduce soreness, lactic acid build up, and aid in recovery, therefore, we will always lift following a competition. Studies have also shown that lifting only one day a week can maintain strength gains, therefore, we will lift at least one other day a week during the season. One workout will be focused on maintenance while the other is focused on recovery. Both workouts will be total body workouts. They will be relatively low in volume and duration, always high in intensity.
The repetition count will be 8-12.
Set count 1-2 per exercise.
The minimum standard for this phase is 1 set of 8 repetitions.
The days of the workout will depend on the sport and training schedule, to include games, for that week.
Workouts should not exceed 1 hour in length.
Recommended Exercise Program
|
Volume |
Repetitions |
Sets |
Energy source |
Emphasis |
Freq |
|
Low |
8-12 |
1-2 |
Anaerobic |
Maintenance & injury prevention |
2 x week |
Cal Maritime Rugby 2006-2007
Weightlifting Fitness Program Periodization Matrix
|
Phase |
Title |
Month |
Intensity |
Volume |
Repetitions |
Sets |
Energy source |
Emphasis / Focus |
Freq. |
Duration |
Weight |
|
Phase 1 |
Recovery / Decompression |
May – June |
Moderate |
low |
low |
low |
Aerobic |
Recovery & rest / Recreation |
2-3 x week |
<120 min |
See Weight Matrix |
|
Phase 2 |
Preparatory |
July – August |
High |
High |
15-20 |
2-3 |
Aerobic |
Endurance |
2-3 x week |
<90 min |
|
|
Phase 3 |
Transition / Strength |
Sept. – October |
High |
Moderate |
8-12 |
3 |
Anaerobic |
Speed endurance & Strength |
3-4 x week |
<75 min |
|
|
Phase 4 |
Sport Specific / Pre-season |
November – Dec. |
High |
Moderate |
5-8 |
3-4 |
Anaerobic |
Power, agility, speed |
3-4 x week |
<75 min |
|
|
Phase 5 |
In-season |
January - April |
High |
Low |
8-12 |
1-2 |
Anaerobic / Aerobic |
Maintenance & injury prevention |
2 x week |
<60 min |
Phase 1 – Recovery/Decompression
Program for Entire team
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Date
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Date |
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Date |
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Warm up |
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Flexibility |
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Surfing |
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Biking |
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Hiking |
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Volleyball |
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Softball |
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Basketball |
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Tennis |
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Swimming |
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*Under each date, check the activity and the duration you performed that activity.
Phase 2 Preparatory
Program for Entire team
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Date
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Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
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Sets Reps |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
3-4
15-20 |
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Warm up |
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Flexibility |
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Bench Press |
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Flys |
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Pull Downs |
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Seated Row |
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Military Press |
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Front / lat raise |
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Squats |
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Lunges |
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Hamstring curls |
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Calf Raises |
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Core |
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*Record heaviest weight lifted
Phase 3- Transition/Strength
Program for Backs
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Week 1 |
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Week 2 |
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Week 3 |
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Week 4 |
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Day 1 |
Day 2 |
Day 3 |
Day 1 |
Day 2 |
Day 3 |
Day 1 |
Day 2 |
Day 3 |
Day 1 |
Day 2 |
Day 3 |
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Stretching - Quads, Hams, Groin, Calves, Chest, Back, Arms, Neck (5-10 Minutes A Session) |
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Pre-Exercise |
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Post-Exercise |
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Mandatory Exercises |
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Sets Reps |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
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Bench |
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Squats |
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Lunges |
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Thruster |
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Ab Program |
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Supplemental Exercises |
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Sets Reps |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
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Flys |
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Rows |
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Pull Down |
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Press Down |
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Front Raise |
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Lat Raise |
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Military Press |
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Dead Lift |
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Plyo Hop |
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Calf Raise |
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Cleans |
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Hip Machine |
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Neck Machine |
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Heel Walk |
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*Record heaviest weight lifted
Phase 3- Transition/Strength
Program for Forwards
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Week 1 |
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Week 2 |
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Week 3 |
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Week 4 |
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Day 1 |
Day 2 |
Day 3 |
Day 1 |
Day 2 |
Day 3 |
Day 1 |
Day 2 |
Day 3 |
Day 1 |
Day 2 |
Day 3 |
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Stretching - Quads, Hams, Groin, Calves, Chest, Back, Arms, Neck (5-10 Minutes A Session) |
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PRE-EX |
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POST-EX |
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Mandatory Exercises |
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Sets Reps |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
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BENCH |
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SQUATS |
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DEAD LIFT |
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THRUSTER |
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Ab program |
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Supplemental Exercises |
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Sets Reps |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
2-3 8-12 |
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FLYS |
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ROWS |
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PULL DWN |
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FRT RAISE |
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LAT RAISE |
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Military press |
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LUNGES |
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PLYO HOP |
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CALF RAISE |
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CLEANS |
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Hip Machine |
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Neck Machine |
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HEEL WALK |
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*Record heaviest weight lifted
Phase 4- Sport Specific Pre-Season
Program for Backs
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Date
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Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
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Sets Reps |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
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Warm up |
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Flexibility |
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Bench Press |
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Seated Rows |
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Squats |
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Plyo Hops |
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Hip Machine |
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Thruster |
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Calf Raises |
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Neck Machine |
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*Record heaviest weight lifted
Phase 4- Sport Specific Pre-Season
Program for Forwards
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Date
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Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
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Sets Reps |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
3-4
5-8 |
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Warm up |
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Flexibility |
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Squats |
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Dead Lifts |
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Cleans |
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Bench Press |
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Pull Downs |
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Thruster |
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Neck Machine |
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*Record heaviest weight lifted
Phase 5- In Season
Program for Entire Team
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Date
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Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
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Sets Reps |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
1-2
8-12 |
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Warm up |
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Flexibility |
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Chest Press |
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Seated Rows |
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Upright Rows |
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Front Raise |
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Lat Raise |
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Leg Press / Squat |
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Thruster |
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Calf Raise |
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Bicep Curls |
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Tricep Extensions |
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*Record heaviest weight lifted
Percentage of Body Weight Conversion Chart
|
Body |
|
|
|
|
Percentage of Body weight |
|
|
|||||||||||||||||||
|
Wt |
20% |
30% |
35% |
40% |
50% |
55% |
60% |
65% |
70% |
75% |
80% |
85% |
90% |
95% |
100% |
105% |
110% |
125% |
140% |
150% |
||||||
|
135 |
27 |
61 |
47 |
54 |
68 |
74 |
81 |
88 |
95 |
101 |
108 |
115 |
122 |
128 |
135 |
142 |
149 |
169 |
189 |
203 |
||||||
|
140 |
56 |
63 |
49 |
56 |
70 |
77 |
84 |
91 |
98 |
105 |
112 |
119 |
126 |
133 |
140 |
147 |
154 |
175 |
196 |
210 |
||||||
|
145 |
58 |
65 |
51 |
58 |
73 |
80 |
87 |
94 |
102 |
109 |
116 |
123 |
131 |
138 |
145 |
152 |
160 |
181 |
203 |
218 |
||||||
|
150 |
60 |
68 |
53 |
60 |
75 |
83 |
90 |
98 |
105 |
113 |
120 |
128 |
135 |
143 |
150 |
158 |
165 |
188 |
210 |
225 |
||||||
|
155 |
62 |
70 |
54 |
62 |
78 |
85 |
93 |
101 |
109 |
116 |
124 |
132 |
140 |
147 |
155 |
163 |
171 |
194 |
217 |
233 |
||||||
|
160 |
64 |
72 |
56 |
64 |
80 |
88 |
96 |
104 |
112 |
120 |
128 |
136 |
144 |
152 |
160 |
168 |
176 |
200 |
224 |
240 |
||||||
|
165 |
66 |
74 |
58 |
66 |
83 |
91 |
99 |
107 |
116 |
124 |
132 |
140 |
149 |
157 |
165 |
173 |
182 |
206 |
231 |
248 |
||||||
|
170 |
68 |
77 |
60 |
68 |
85 |
94 |
102 |
111 |
119 |
128 |
136 |
145 |
153 |
162 |
170 |
179 |
187 |
213 |
238 |
255 |
||||||
|
175 |
70 |
79 |
61 |
70 |
88 |
96 |
105 |
114 |
123 |
131 |
140 |
149 |
158 |
166 |
175 |
184 |
193 |
219 |
245 |
263 |
||||||
|
180 |
72 |
81 |
63 |
72 |
90 |
99 |
108 |
117 |
126 |
135 |
144 |
153 |
162 |
171 |
180 |
189 |
198 |
225 |
252 |
270 |
||||||
|
185 |
74 |
83 |
65 |
74 |
93 |
102 |
111 |
120 |
130 |
139 |
148 |
157 |
167 |
176 |
185 |
194 |
204 |
231 |
259 |
278 |
||||||
|
190 |
76 |
86 |
67 |
76 |
95 |
105 |
114 |
124 |
133 |
143 |
152 |
162 |
171 |
181 |
190 |
200 |
209 |
238 |
266 |
285 |
||||||
|
195 |
78 |
88 |
68 |
78 |
98 |
107 |
117 |
127 |
137 |
146 |
156 |
166 |
176 |
185 |
195 |
205 |
215 |
244 |
273 |
293 |
||||||
|
200 |
80 |
90 |
70 |
80 |
100 |
110 |
120 |
130 |
140 |
150 |
160 |
170 |
180 |
190 |
200 |
210 |
220 |
250 |
280 |
300 |
||||||
|
205 |
82 |
92 |
72 |
82 |
103 |
113 |
123 |
133 |
144 |
154 |
164 |
174 |
185 |
195 |
205 |
215 |
226 |
256 |
287 |
308 |
||||||
|
210 |
84 |
95 |
74 |
84 |
105 |
116 |
126 |
137 |
147 |
158 |
168 |
179 |
189 |
200 |
210 |
221 |
231 |
263 |
294 |
315 |
||||||
|
215 |
86 |
97 |
75 |
86 |
108 |
118 |
129 |
140 |
151 |
161 |
172 |
183 |
194 |
204 |
215 |
226 |
237 |
269 |
301 |
323 |
||||||
|
220 |
88 |
99 |
77 |
88 |
110 |
121 |
132 |
143 |
154 |
165 |
176 |
187 |
198 |
209 |
220 |
231 |
242 |
275 |
308 |
330 |
||||||
|
225 |
90 |
101 |
79 |
90 |
113 |
124 |
135 |
146 |
158 |
169 |
180 |
191 |
203 |
214 |
225 |
236 |
248 |
281 |
315 |
338 |
||||||
|
230 |
92 |
104 |
81 |
92 |
115 |
127 |
138 |
150 |
161 |
173 |
184 |
196 |
207 |
219 |
230 |
242 |
253 |
288 |
322 |
345 |
||||||
|
235 |
94 |
106 |
82 |
94 |
118 |
129 |
141 |
153 |
165 |
176 |
188 |
200 |
212 |
223 |
235 |
247 |
259 |
294 |
329 |
353 |
||||||
|
240 |
96 |
108 |
84 |
96 |
120 |
132 |
144 |
156 |
168 |
180 |
192 |
204 |
216 |
228 |
240 |
252 |
264 |
300 |
336 |
360 |
||||||
|
245 |
98 |
110 |
86 |
98 |
123 |
135 |
147 |
159 |
172 |
184 |
196 |
208 |
221 |
233 |
245 |
257 |
270 |
306 |
343 |
368 |
||||||
|
250 |
100 |
113 |
88 |
100 |
125 |
138 |
150 |
163 |
175 |
188 |
200 |
213 |
225 |
238 |
250 |
263 |
275 |
313 |
350 |
375 |
||||||
|
255 |
102 |
115 |
89 |
102 |
128 |
140 |
153 |
166 |
179 |
191 |
204 |
217 |
230 |
242 |
255 |
268 |
281 |
319 |
357 |
383 |
||||||
|
260 |
104 |
117 |
91 |
104 |
130 |
143 |
156 |
169 |
182 |
195 |
208 |
221 |
234 |
247 |
260 |
273 |
286 |
325 |
364 |
390 |
||||||
|
265 |
106 |
119 |
93 |
106 |
133 |
146 |
159 |
172 |
186 |
199 |
212 |
225 |
239 |
252 |
265 |
278 |
292 |
331 |
371 |
398 |
||||||
|
270 |
108 |
122 |
95 |
108 |
135 |
149 |
162 |
176 |
189 |
203 |
216 |
230 |
243 |
257 |
270 |
284 |
297 |
338 |
378 |
405 |
||||||
|
275 |
110 |
124 |
96 |
110 |
138 |
151 |
165 |
179 |
193 |
206 |
220 |
234 |
248 |
261 |
275 |
289 |
303 |
344 |
385 |
413 |
||||||
|
280 |
112 |
126 |
98 |
112 |
140 |
154 |
168 |
182 |
196 |
210 |
224 |
238 |
252 |
266 |
280 |
294 |
308 |
350 |
392 |
420 |
||||||
|
285 |
114 |
128 |
100 |
114 |
143 |
157 |
171 |
185 |
200 |
214 |
228 |
242 |
257 |
271 |
285 |
299 |
314 |
356 |
399 |
428 |
||||||
|
290 |
116 |
131 |
102 |
116 |
145 |
160 |
174 |
189 |
203 |
218 |
232 |
247 |
261 |
276 |
290 |
305 |
319 |
363 |
406 |
435 |
||||||
|
295 |
118 |
133 |
103 |
118 |
148 |
162 |
177 |
192 |
207 |
221 |
236 |
251 |
266 |
280 |
295 |
310 |
325 |
369 |
413 |
443 |
||||||
|
300 |
120 |
135 |
105 |
120 |
150 |
165 |
180 |
195 |
210 |
225 |
240 |
255 |
270 |
285 |
300 |
315 |
330 |
375 |
420 |
450 |
||||||
Weightlifting Targets
|
Exercise |
Cal Maritime Standards 10 RM Goal (% of body weight) |
Example: 200 lbs athlete |
Cal Maritime Standards 10 RM Goal (Actual Weight in lbs) |
You
lbs |
Your Standards 10 RM Goal (Actual Weight in lbs) |
|
Bench Press |
100% |
Bench Press |
200 lbs |
Bench Press |
|
|
Pull Down |
75% |
Pull Down |
150 lbs |
Pull Down |
|
|
Seated Row |
85% |
Seated Row |
170 lbs |
Seated Row |
|
|
Military Press |
60% |
Military Press |
120 lbs |
Military Press |
|
|
Front / Lat Raise |
20% |
Front / Lat Raise |
40 lbs |
Front / Lat Raise |
|
|
Biceps Curl |
35% |
Biceps Curl |
70 lbs |
Biceps Curl |
|
|
Triceps Extension |
40% |
Triceps Extension |
80 lbs |
Triceps Extension |
|
|
Squat |
150% |
Squat |
300 lbs |
Squat |
|
|
Cleans |
70% |
Cleans |
140 lbs |
Cleans |
|
|
Dead Lift |
100% |
Dead Lift |
200 lbs |
Dead Lift |
|
|
Hamstring curls |
35% |
Hamstring curls |
70 lbs |
Hamstring curls |
|
|
Calf Raise |
110% |
Calf Raise |
220 lbs |
Calf Raise |
|
Weight Room Rules
|
|
|
|
|
|
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|
|
Confidential
www.cmaathletics.org