Washington Renegades RFC :: Off-Season Training Program

Off-Season Training Program

Gentlemen:

The key to starting the spring 2003 season with WINS is the time we invest in the off-season. With that said, I have set-up the following training program, which will concentrate mostly on cardiovascular fitness. There is some resistance for those of you who can't stay out of the gym.

MONDAY: 4 mile run.

TUESDAY: Interval Training.

1/400 meter warm-up run followed by full body stretch.
4/100 meter sprints, each followed by 100 meter walk.
4/200 meter sprints, each followed by 100 meter walk.
4/300 meter sprints, each followed by 100 meter walk.

Note: There is no rest between the sprints except for the walking. This training is continuous movement.

WEDNESDAY: 5 mile run.

THURSDAY: No running. This is your gym day (POWER TRAINING). Start with a 5 minute walk for warm-up followed by a 15 minute full body stretch. Then complete the following lifts.

1X Squats - Warm-up Set.
4X Squats - 60% of maximum to failure. Rest 90 seconds between all sets.
1X Bench Press - Warm-up Set.
4X Bench Press - 75% maximum to failure. Rest 90 seconds between all sets.
1X Power Clings - Warm-up Set.
4X Power Clings - Rest 90 seconds between all sets.

FRIDAY: Interval Training.

1/400 meter warm-up run followed by full body stretch.
4/100 meter sprints, each followed by 100 meter walk.
4/200 meter sprints, each followed by 100 meter walk.
4/300 meter sprints, each followed by 100 meter walk.

Note: There is no rest between the sprints except for the walking. This training is continuous movement.

SATURDAY: Rest Day.

SUNDAY: No running. This is your gym day (POWER TRAINING). Start with a 5 minute walk for warm-up followed by a 15 minute full body stretch. Then complete the following lifts.

1X Squats - Warm-up Set.
4X Squats - 60% of maximum to failure. Rest 90 seconds between all sets.
1X Bench Press - Warm-up Set.
4X Bench Press - 75% maximum to failure. Rest 90 seconds between all sets.
1X Power Clings - Warm-up Set.
4X Power Clings - Rest 90 seconds between all sets.

I would encourage each of you to find a partner on the team or a recruit with whom to work-out. It helps to have someone else for the motivation and spot you on the power training day.


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