Sprint, Prime, Recover (In-season Program)
Avletic Performance
Rugby, Field SportsSprint, Prime, Recover is designed with all in-season field sport athletes in mind. As gym sessions are the most common sessions accounted for by sporting clubs, this program will provide the sessions not so commonly accounted for but well worth the attention. Whether it be Rugby League, Touch Football, Rugby Union, Soccer, AFL or any other sport played on the field, this 8 week in-season program encompasses all types of field sport athletes.
It is important once pre-season subsides that you maintain all the physical qualities you worked so hard to improve during the off/pre-season. With this in mind, this program includes speed, primer and recovery sessions that can often get ignored in-season due to time constraints or training availability in a team setting. Each session is programmed around game-day as this is the most important day of the week during the competitive season but if you need to make changes to your training week then this program also provides the flexibility to do so.
A1
Lying Lumbar Rotations
1 x 8
A2
Groiner
1 x 8
A3
Pigeon Push Up
1 x 8
Recovery Option
B
Depending on your preference or how you feel, CHOOSE ONE of the following options to complete: - Assault Bike/Spin Bike for 15-20 minutes @ RPE 3/10 - Rowing Erg for 15-20 minutes @ RPE 3/10 - 1 Arm DB Row & DB Lateral Raise @ 2 Sets of 10-12 Reps for each exercise (weights should feel like you could still do 6-8 reps at the end of the set)
Prep
A
Field Movement Flow
Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side
Prep
B
Field Dynamic Warm Up
Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m
C1
A-Walk
1 x 10
C2
A-March
1 x 10
C3
A-Switch Hold
2 x 5
D1
Bounds for distance
2 x 3
D2
Lateral Toe Pops
2 x 3
E1
Push off ground Acceleration
2 x 10
E2
Double Side Shuffle into Return
2 x 3
Prep
A
Field Movement Flow
Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side
Prep
B
Field Dynamic Warm Up
Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m
C1
Dribbles - Ankle
1 x 10
C2
Dribbles - Calf
1 x 10
C3
Dribbles - Knee
1 x 10
D1
Foot Bounds
2 x 5
D2
Deep-Tier Bounds
2 x 3
E1
Wicket Sprints
2 x 40
E2
1/4 Arc Sprint
1 x 2
A1
Lying Lumbar Rotations
1 x 5
A2
Groiner
1 x 5
A3
World's Greatest Stretch
1 x 5
A4
Yoga Push Up
1 x 5
B1
Banded Pull Aparts
1 x 10
B2
Alternating Arm + Leg Deadbug
1 x 10
C1
Dumbbell Push Press
2 x 5
C2
Kneeling MB Push Press
2 x 2
C3
Rack Assisted Squat Jump
2 x 3
C4
MB Rotational Throw
2 x 2
Ben Bidencope
Physical preparation coach with more than 8 years experience working with amateur and professional rugby union/league athletes.
Leave no stones unturned, stay on top of your speed, pre-game preparation and post-game recovery this season.
Get Sprint, Prime, Recover (In-season Program)
Rory Suttor
Australia U20 Rugby Union
Verified Athlete"Ben has been an unreal coach over the last few months. I am definitely feeling stronger and moving a lot better on the field since I started his program."
