2. In Season Fitness Program (1) – Tuesday
WARRIORfit
In Season Fitness Program (1) – Tuesday
Low Intensity
Moderate Intensity
High Intensity
Activity
Equipment
Alternative
Duration
Intensity
Comments
Cycles
Warmup
Light Jogging
Walk
10 Minutes
Low
Low intensity jogging, slowly building up to increase the heart rate
Stretching
Mat
No Alternative
5 Minute
Low
Focus on back and upper body stretching 4
Description
Starting at the try line, run at maximal intensity to the 22m and back, then to the halfway 50m and back, then to the opposite 22m line and back and the finally to the opposite try line and back (500m total)
Time the total duration of the run and try not to increase the time of completion throughout the drill (i.e. always complete it faster)
Target Time
Tight Forwards – 95 Seconds (1 min 35 Sec)
Loose Forwards – 80 Seconds (1 min 20 Sec)
Backs – 75 Seconds (1 Min 15 Sec)
Sets
Low Volume Day – 2 Reps with 4 minute gap
High Volume Day – 4 Reps with 2 minute gaps
Low Volume
7 Min 10 Sec
High Volume
12 Min 10 Sec
High
Low Volume
2 x Cycle
High Volume
4 x Cycle 3 22 2 50 1 22
Cool Down
Mat
No Alternative
5 Minutes
Low
Warm down with targeted stretching

4. In Season Fitness Program (2) – Thursday
WARRIORfit
In Season Fitness Program (2) – Thursday
Low Intensity
Moderate Intensity
High Intensity
Activity
Equipment
Alternative
Duration
Intensity
Comments
Cycles
Warmup
Light Jogging
Walk
10 Minutes
Low
Low intensity jogging, slowly building up to increase the heart rate
Stretching
Mat
No Alternative
5 Minute
Low
Focus on back and upper body stretching
Description
Starting at the corner of the field between the try line and the touch line, sprint a diagonal across the field (70% of max) then jog (40% of max) down the touch line till you reach the corner flag and once again sprint a diagonal and job back to the start position
Target Time
Tight Forwards – 95 Seconds (1 min 35 Sec)
Loose Forwards – 80 Seconds (1 min 20 Sec)
Backs – 75 Seconds (1 Min 15 Sec)
Sets
Low Volume Day – 2 Reps with 1 minute gap
High Volume Day – 5 Reps with 1 minute gaps
Low Volume
7 Min 10 Sec
High Volume
12 Min 10 Sec
High
Low Volume
2 x Cycle
High Volume
4 x Cycle 22 50 22 S F
Cool Down
Mat
No Alternative
5 Minutes
Low
Warm down with targeted stretching

6. In Season Fitness Program (3) – Sunday
WARRIORfit
In Season Fitness Program (3) – Sunday
Low Intensity
Moderate Intensity
High Intensity
Activity
Equipment
Alternative
Duration
Intensity
Comments
Cycles
Warmup
Light Jogging
Walk
10 Minutes
Low
Low intensity jogging, slowly building up to increase the heart rate
Stretching
Mat
No Alternative
5 Minute
Low
Focus on back and upper body stretching 4
START
Description
Starting on the corner of the Dead ball line and the touch line sprint at 90% along the dead ball line, at the opposite touch line rest for 15 seconds while slowly walking to the try line, complete this sprint walk/recover cycle till you get to the far corner of the touch and dead ball lines.
Time the total duration of the run and try not to increase the time of completion throughout the drill (i.e. always complete it faster);
Sets
Low Volume Day – 2 Reps with 3 minute gap
High Volume Day – 4 Reps with 2 minute gaps
Low Volume
7 Min 10 Sec
High Volume
12 Min 10 Sec
High
Low Volume
2 x Cycle
High Volume
4 x Cycle 3 22 2 50 1 22
END
Cool Down
Mat
No Alternative
5 Minutes
Low
Warm down with targeted stretching