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WARRIORS RUGBYHEALTH AND FITNESS PERSONALIZED PLAN – 2ND ROW FORWARDS

WARRIORS RUGBY 2017How to Use this Guide

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Second Row Forward #4, #5 & #8

Training and Nutrition Program

Additional training guidance is available at https://kerianmcmanuscoaching.wordpress.com at all times players are reminded that their parents views and guidance supersede any advice provided here. All Players must inform and obey their parents with regards to health, training and fitness issues.

This is a comprehensive Fitness, Nutrition and Skills Training program

for members of the Fort Hunt Warriors High School Rugby Team

This guidance is provided to ensure players get the maximum

benefit out of the program, and avoid injury or other incident

during its conduct

The guide provides position & player specific fitness training

programs (by the day) and guidance on nutrition and hydration

necessary to maintain effective performance throughout the

program and its activity.

Record training performance and nutrition intake on a daily basis,

do not be overly concerned if you miss a training or meal (or

recording it). Additional guidance, exercise examples and

information on nutrition or the game of rugby is available at

https://kerianmcmanuscoaching.wordpress.com

https://kerianmcmanuscoaching.wordpress.com/


WARRIORS RUGBY 2017PERSONALIZED NUTRITION AND FITNESS PLAN

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TrainingFocus

1) Mobility & Agility. Ranging across the field, often in support of ball carriers or willing to take the ball into contact and

find an offload to a supporting runner. Ready to drive mauls forward and to bring opposing players to ground.

2) Set Piece. Provides the driving unit in the Scrum, and the lifting power in the lineout. No#8’s are especially mobile off

the back of both scrum and lineout in attacking modes, getting the ball across the gain line from any position.

3) Support Positioning. Require both strength, speed and endurance as they move within the attacking line, and in the

breakdown. Good hands and an eye for the gap, which they explode into rapidly then offload.

Characteristics

Character: Second Row Forwards are the stable base

and roots of a pack, they produce the pushing power in

the scrum, and generate the lift in the Lineout. All core set

piece play depends on their efforts. In offense the No#8

acts as a third loose forward, while the #4 and #5 provide

offensive pods to challenge around the breakdown.

Defensively they operate in the 2nd line of defense and

ensure close channels are closed. The tall trees of the

team have deep roots and anchor the pack.

Skills

1) Offensive Skills. Running in close support, being able to

receive and deliver quick offload ball, Setting up pods for

close channel attacks and supporting ball runners.

2) Defensive Skills. Great tackling skills and the ability to

move around the field quickly, they dominate lineouts

and disrupt attacks around the close channels

3) Anchor. They provide the push and lifting unit of the

team, generating the power at the set piece to contest

with opposing packs

OFF SEASON PHASE

Mario Itoje (England) 6’5” 256lbRising star of International rugby, high work

rate and very mobile around the pitch. A

tireless ball carrier, seeking out carries from

the pod position and highly aggressive at

the lineout. Good handling and ability to

offload in contact gives him attacking value

Examples to Study

Victor Matfield (South Africa) 6’7” 243lbMaster of the lineout, capable of winning

both offensive and defensive ball at will, a

fast and deadly attacking player always

seeking opportunities to carry the ball into

contact. Great positional play, always

ready and in position to tackle opponents

Kieran Read (NZ) 6’4” 245lbWorlds best #8, highly mobile from scrum or

breakdown, fast into gaps and able to

offload ball to support runners in gaps.

Always in position to support runners, and

able to play anywhere in support of the

back line; tireless decoy runner and

breakdown support player



Breakfast

Calories. ~800 k/cal

Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%

Hydration.400 – 600ml

Lunch Dinner

Snacks

Hydration

1600 – 2400 ml daily (non-workout)

13m/l per kg of fluid to be taken during exercise

4m/l per kg of fluid after exercise Rehabilitation

Build up flexibility and resilience

20 minutes stretching daily

1-2 Rest days weekly

Minimum 7 hours sleep daily

Training

Cardio Focus (Boost metabolism)

Progressive Strength Development

Speed & Agility Development

Endurance & Stamina Development


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Spread into 2 or 3 Snacks during the day; between meals and in the evening. Try and eat snacks between 30

minutes and 2 hours after workouts


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Ball Handling

Passing

Tackling (and Ball Competition)

Set Piece (Lineout/Scrum)Skills

OFF SEASON PHASE


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Breakfast


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Lunch Dinner

Hydration








Training

Power Day (all weights are increasing)

Intermediate Hypertrophy (1) Upper Body

1) Warm up 5 min

2) Stretch 5 min

3) Bench (BB or DB) Press 4 x Sets 12, 10 ,8 6 reps

4) Cleans (BB) 4 x Sets 8, 6, 4, 2 reps


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


No Training Day

Check out training notes at https://kerianmcmanuscoaching.wordpress.com/skills-development/

Skills

Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


5) Shoulder Press (Standing) 3 x Sets 10, 8, 6 reps

6) Arm Curls (BB) 3 x Sets 10, 8, 6 reps (then repeat with DB)

7) Rows (BB or DB) 3 x Sets 10, 8, 6 reps

8) Pull Ups (Bar) 3 x Sets 10, 10, 10 reps (Use weights if needed)

9) Triceps Dips 3 x Sets 15, 12, 10 reps

10) Press ups x 50

11) 5 minute stretching

OFF SEASON PHASE


https://kerianmcmanuscoaching.wordpress.com/skills-development/


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Breakfast


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Lunch Dinner

Hydration








Training

Cardio Day (Develop Base Fitness)Fitness Conditioning (FC) 1Fartlek Run

1) Warm up 5 min

2) Stretch 5 min

3) 30 minute run/jog/walk (just keep moving)

4) 1 min x Press up, Sit-up, Burpee, Squat, Plank

lunges, dips, mountain climbs

1) 5 min warm down


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Basic Skills Training Day (PASSING)

Check out Passing notes at https://kerianmcmanuscoaching.wordpress.com/skills-development/

Spend 30 minutes holding, passing the rugby ball… get used to the feel and try to improve on the accuracy

and passing power of your “Push Pass”Skills

Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


OFF SEASON PHASE

Be sure to record your time taken, look to improve

either on the distance travelled, or on the time

taken to complete the distance in the future.

Focus on trying to keep moving without a break, if

you cannot run the full distance then take periods

where you jog or walk

Eventually eliminate the walking to run the distance




WED

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AYBreakfast


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Lunch Dinner

Hydration








Training


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


No Training Day

Check out a game posted at https://kerianmcmanuscoaching.wordpress.com

Focus in on the work of the Loose Forwards, particularly at their tackling and work at the breakdown to

Secure the ball for their team. Look at their running lines, and how they are able to get to the breakdown

So quickly (Focus on the angles they take to get there).Skills

Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


OFF SEASON PHASE

Power Day (all weights are increasing)

Intermediate Hypertrophy (2) Lower Body

1) Warm up 5 min

2) Stretch 5 min

3) Rear Squat (BB) Press 4 x Sets 12, 10 ,8 6 reps

4) Leg Press (Machine) 4 x Sets 8, 6, 4, 2 reps

5) Clean and Press 3 x Sets 10, 8, 6 reps

6) Step Ups 3 x Sets 10, 8, 6 reps (on each leg)

7) Leg Extensions 3 x Sets 10, 8, 6 reps

8) Hamstring Extensions 3 x Sets 10, 8, 6 reps

9) Plyometric Box Jumps 3 x Sets 15, 12, 10 reps

10) Burpees x 20





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Breakfast


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Lunch Dinner

Hydration








Training

Interval Day (Develop Base Fitness)

Interval Weight Training Circuit (IWTC) 4 x Circuits

1) Warm up 5 min

2) Stretch 5 min

3) 1 min DB squats (20 sec rest)

4) 1 min Mountain Climbers (20 sec rest)


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Basic Skills Training Day (BALL SECURITY)

Check out Passing notes at https://kerianmcmanuscoaching.wordpress.com/skills-development/

Spend 30 minutes holding, passing the rugby ball… get used to the feel and try to improve on the accuracy

and passing power of your “Push Pass”

Put the ball on the ground and attempt to pick it up cleanly while moving at speed, place obstacles in way

Skills

Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


OFF SEASON PHASE

5) 1 min Single Arm Kettle Swings (20 sec rest)

6) 1 min T push up (20 sec rest)

7) 1 min Split Jump (20 sec rest)

8) 1 min DB row (20 sec rest)

9) 1 min Side lunge and touch (20 sec rest)

10) 1 min Push up row (20 sec rest)

11) 1 min Lunge rotation (20 sec rest)

12) 1 min Burpees (take 2 min rest, do stair climbs, repeat x 4)




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Breakfast


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Lunch Dinner

Hydration








Training

Core Day (all weights are increasing)

Intermediate Hypertrophy (3) Core Development

1) Warm up 5 min

2) Stretch 5 min

3) Overhead Press (DB) 4 x Sets 12, 10 ,8 6 reps

4) Standing Curl (BB) 4 x Sets 8, 6, 4, 2 reps


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Skills

Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


5) Alternating Lunges (BB or DB) 3 x Sets 10, 8, 6 reps

6) Lateral Raises (DB) 3 x Sets 10, 8, 6 reps

7) Rows (BB or DB) 3 x Sets 10, 8, 6 reps

8) Standing preacher curls (DB) 3 x Sets 10, 10, 10 reps

9) Reverse Fly (DB) 3 x Sets 15, 12, 10 reps

10) Plank Extension 3 x 1 min


OFF SEASON PHASE

No Training Day

Check out a game posted at https://kerianmcmanuscoaching.wordpress.com

Focus in on the work of the Loose Forwards in the Set piece, observe the work put in by the Flankers in the Scrum (driving on the

legs of the props – Not just leaning there) and how they pinch the scrum tighter. Look at their work in the Line out, both as a

Jumper, lifter and strike runner in a short lineout




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Breakfast


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Lunch Dinner

Hydration








Training

Full Rest Day – Observe Rehabilitation Protocol


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Skills

Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


OFF SEASON PHASE

No Training Day

Rest and Recover



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Breakfast


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Lunch Dinner

Hydration








Training

Squad Training Day

Look for training notices on Wiggio/Email or the Warriors Rugby app (itunes or googleappssearch “warriors rugby” and download)

Likely skills and/or fitness session


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%



Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Skills

Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


Snack


Protein 10-30%

Carbs. 45 – 65%.

Fats. 25-35%


OFF SEASON PHASE

Squad Training Day

Look for training notices on Wiggio/Email or the Warriors Rugby app (itunes or googleapps

search “warriors rugby” and download)

Likely skills and/or fitness session


WARRIORS RUGBY 2017Record your Consumption Here

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Breakfast Snack Lunch Snack Dinner

Consumption Record (Food/Hydration)

Additional nutrition guidance is available at https://kerianmcmanuscoaching.wordpress.com remember to fuel your body adequately; make sure you are getting enough Calories (of the right type) and Fluids to keep you operating at a high level.

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WARRIORS RUGBY 2017Record your Performance/Weights/Times here

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Exercise Week (1) Week (2) Week (3) Week (4)

Bench (BB)

12, 10, 8, 6 Reps

Cleans (BB or DB)

8, 6, 4, 2 Reps

Shoulder Press

10, 8, 6 Reps

Arm Curls (BB)

10, 8, 6 Reps

Arm Curls (DB)

10, 8, 6 Reps

Rows (DB or BB)

10, 8, 6 Reps

Pull Ups (Bar)

10, 10, 10 Reps

Triceps Dips

15, 12, 10 Reps

Press Ups

50Reps

Intermediate Hypertrophy (1) Upper Body - RecordMONDAY

Exercise descriptions and examples are available at https://kerianmcmanuscoaching.wordpress.com all players are reminded to exercise carefully and within their limits. Stay healthy first!!




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Run/Walk

Distance/Time

Press up

1 x min

Sit up

1 x min

Burpee

1 x min

Squat

1 x min

Plank

1 x min

Alt Lunges

1 x min

Triceps Dips

1 x min

Mountain Climb

1 x min

Fitness Conditioning (1) Running - Record TUESDAY





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Rear Squat (BB)

12, 10, 8, 6 Reps

Leg Press (Mach)

8, 6, 4, 2 Reps

Clean & Press (BB)

10, 8, 6 Reps

Step Ups

10, 8, 6 Reps

Leg Extension

10, 8, 6 Reps

Hamstring

10, 8, 6 Reps

Plyo Box Jumps

10, 10, 10 Reps

Burpees

15, 12, 10 Reps

Press Ups

50Reps

Intermediate Hypertrophy (2) Lower Body - Record WEDNESDAY





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DB Squats

Max Reps

Mountain Climbs

Max Reps

Kettle Swings

Max Reps

T Push Up

Max Reps

Split Jump

Max Reps

DB Row

Max Reps

Side Lunge

Max Reps

Push Up Row

Max Reps

Lunge Rotation

Max Reps

Burpees

Max Reps

Fitness Conditioning (1) Running - Record THURSDAY





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Overhead Press

12, 10, 8, 6 Reps

Standing Curl (BB)

8, 6, 4, 2 Reps

Alt Lunges (BB)

10, 8, 6 Reps

Lateral Raises (DB)

10, 8, 6 Reps

Rows (BB)

10, 8, 6 Reps

Preach Curl (DB)

10, 10, 10 Reps

Reverse Fly (DB)

15, 12, 10 Reps

Plank

3 x 1 min

Press Ups

50Reps

Intermediate Hypertrophy (3) Core - Record FRIDAY




WARRIORS RUGBYSTART AGAIN….. 2017

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