One3 Performance
Rugby, Football , Basketball, SoccerThis 9 week running program uses your Bronco score to calculate running distances for you to complete in your sessions.
Session intensity increases each week and builds into retesting.
The sessions included also include general warm up, speed prep exercises as well as speed flys that will help develop speed and prevent injuries.
Features2 sessions per week
Must use App app to view and log training
Program Training
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
C
Bronco
run a 1.2km time trial. 20m, 40m, 60m x 5 sets
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
MAS 90% - 4
6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery
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
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
