Sin Bin Performance
Rugby
Coach
Kris Karsten
This is a 9-week sprint program designed to increase cardiovascular endurance and speed for rugby sevens. It can be performed in season or off-season as desired.
It is recommended to run these sessions outside.
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 2 days per week
Two sprint sessions with mobility each week.
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 9-week program
Monday
Week 1 Day 1 - 7's Sprint + Mobility
A
Run-Specific Warm-Up
For Completion
B
Sprint
400, 400, 150, 150, 50, 50
C
Upper Body Mobility
For Completion
D
Static Stretch
For Completion
Wednesday
Week 1 Day 2 - 7' s Sprint + Mobility
A
Run-Specific Warm-Up
For Completion
B
Sprint
300, 300, 300, 300, 100, 100
C
Sprint
5 x 50
D
Lower Body Mobility
For Completion
E
Static Stretch
For Completion
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