IRB Training

Warm Up

2 – 3 Km run for warm up
Stretch
Hamstrings/ Gluteus/side bending/ Calf / Inner thigh/Trunk Rotation/ Shoulders. 5-10 min
10 × 50 sprints
5 × 100 m sprints
Stair run walk down / or hill sprints

Main Strength Set

Walking Lungers 2 × 100m
Squats (20 × 4)with Med ball or some weight. 1 min rest between
Push Ups (10-20) x 4. 1 min rest between
Sit ups 20 x4
Chin ups (10 × 4) .1 min rest between each set
Dips (10-20) x 4 1 min rest between each set.
You can brake this up with short run sections between each exercise

Cool Down

2-3 km slow run
Stretch as above
This program is a guide you, can mix it up to your fitness ability. If you need more info on the program please give me a call for further information or individual programs.
IRB training at other clubs have become more professional each session so it is important that we keep our fitness level up so we can be more competitive against them, so please have a go of the above program.

Tristan Read
LSLSC Coach

Created: 24/Apr/2009 - 10:44 AM Last updated: 24/Apr/2009 - 10:47 AM