Independence Week

Monday: Agility and Lifting
AM Lift: Lateral
Hang cleans: 3 x 8
Push-ups to failure (as many as you can do in good form)
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Rows (on machine) 3 x 8
Leg curls 3 x 6
Stretch!
Abdominals
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest

Tuesday: Anaerobic work and passing
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.
60m stride outs working on form and running technique.
3 x 6 tuck jumps into 5m springs, no rest between jumps.
6 x 10m sprints walk back recovery
6 x 20m sprints walk back recovery
6 x 40m sprints walk back recovery

Jog: please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.

Wednesday: Agility and lifting
Circuit. 2 Sets, 30sec on, 20 sec off. 60 sec between sets
• Push-ups
• Fast squats
• Boxing with dumbbells
• Forward lunges
• Bent over rows (mimic scrum profile)
• Dumbbell curls
• Abdominal crunches with weight
• Jump squats
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest

Thursday: Aerobic
Run and stretch.

Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 25. Rest 90 seconds between sets using DB or weights
• Push-ups
• Fast squats
• Boxing with dumbbells (10-15 lbs)
• Bent over rows with dumbbell (or use pec-dec machine and face wrong way – face toward the pad)
• Landmines with 45-55lbs
• Abdominal crunches with weight
• Shoulder press with dumbbells
• Push-ups against a wall, explode off the wall (get a good lean)

Saturday:
Anaerobic
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.

Accelerations (5m rolling starts plus a sprint)
5m + 5m sprint x 8 walk back
5m + 10m sprint x 8 walk back
5m + 20m sprint x 6 walk back
4 x 60m stride outs
6 x 15m sprint, jog 10m, sprint 15m, with long walk back recovery
8 x 80m sprints with a long full recovery of at least 3 minutes between sprints
Jog: please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.

Sunday: Rest = active rest (listen to your body, if you are tired, just lay around)