One3 Performance
3 sessions per week
Must use App app to view and log training
Program Training
A1
IYWT
2 x 10
A2
hip dynamics
2 x 10
A3
Groin Dynamics
2 x 10
B
double leg hammie bridge hold
2 x 0:30
C1
Back Squat
3 x 8
C2
Vertical Jump
3 x 3
D
Muscle Snatch
3 x 8
E
Lat Pulldown
3 x 8
F
DB Lunge
2 x 5
G
Barbell Bench Press
3 x 8
H1
DB Shoulder Press
3 x 15
H2
Single Leg Bounds
3 x 5
I
snatch grip upright row
3 x 10
J
Front Plank on Elbows
2 x 0:40
K
Side Plank On Hand
4 x 30
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Speed/Agility
C
Flys
4 Rounds on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 90% 2nd rep @ 90% 3rd rep @ 95% 4th rep @ 100%
Conditioning
D
Aerobic Conditioning - Triple Double
6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s)
Recovery
E
Mobility
Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right
A1
IYWT
A2
Groin Dynamics
A3
hip dynamics
B
Lateral Bound
2 x 5
C1
Back Squat
3 x 8
C2
Max Effort Vertical Jump
3 x 3
D
Under Grip Chins ups
3 x 5
E1
Bench Press
3 x 15
E2
SL Hammie Bridge Hold
3 x 0:30
F
clean grip upright row
3 x 10
G
Hollow Hold
3 x 0:30
H
Lying Leg Raise On Bench
3 x 15
I
Weighted Passing Rotations
3 x 15
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Speed/Agility
C
Flys
4 Rounds on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 90% 2nd rep @ 90% 3rd rep @ 95% 4th rep @ 100%
Conditioning
D
Aerobic Conditioning - Triple Double
6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s)
Recovery
E
Mobility
Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right
Conditioning
A
Ice Bath
Ice Bath 6-10mins
Conditioning
B
Post Game Stretch
Hold each stretch for 1mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right Lying Straight Leg Hamstring Stretch - Left Lying Straight Leg Hamstring Stretch - Right Door Pec Stretch - Left Door Pec Stretch - Right Lat Pull - Left Lat Pull - Right Seated Splits Reach to Left Seated Splits Reach to Right
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Conditioning
A
Ice Bath
Ice Bath 6-10mins
Conditioning
B
Post Game Stretch
Hold each stretch for 1mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right Lying Straight Leg Hamstring Stretch - Left Lying Straight Leg Hamstring Stretch - Right Door Pec Stretch - Left Door Pec Stretch - Right Lat Pull - Left Lat Pull - Right Seated Splits Reach to Left Seated Splits Reach to Right
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Skill/Tech
B
Speed Prep
20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2
Prep
A
Dynamics
Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side
Conditioning
B
Recovery Run 3km
10 x 50m every 30 secs 3mins rest 10 x 100m every 1min 3mins rest 5 x 200m every 2min 3mins rest 10 x 50m every 30 secs
Recovery
C
Mobility
Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
