Carl jennings Strength & Conditioning Consultancy
Articles
Rugby League World magazine UK (Published Apr /09)
Training the Great Britain Rugby League team
A couple of weeks ago I sat down and flicked through my extensive training program library, which contains all the strength & conditioning yearly training programs, which I have designed and implemented over the last 12 years. It was interesting to see how they have developed and changed over time. It was also evident how much more complex, and scientific the preparation of elite rugby athletes has become.
Since writing for the Rugby League World I have been inundated with requests for individual training routines, therefore I thought it would be of interest to the readers to publish a selection of monthly training schedules taken from my training program library. I think it would be fantastic to offer you the opportunity to complete training programs designed for some of the best rugby league players in the world..
I have chosen as my first monthly training program selection, the 4 week training program I designed and implemented for the Great Britain RL squad, as a Post Season/Pre Tournament Strength & Conditioning Program, leading up to the 2006 Tri nations tournament. The players were coming off the back of a tough super league season, and it was important to implement a program that not only took this into account, but would also kick start their preparation for the tough 6 week training, and playing schedule, as a touring British lions RL team in Australia. It was during this tour that Great Britain beat Australia in Sydney for the first time in 18years, one of my proudest moments as a coach.
Remember these routines were designed for elite athletes and therefore it is essential that you consult a doctor before participating in vigorous exercise. If you are not sure about any of the exercises or routines ask a professional trainer, or alternatively contact me on my coaches’ office page, on my web site.carljenningsscc.com.
4 week Post Season/Pre Tournament Strength & Conditioning Program, 2006 Tri nations Great Britain RL team
Important Physical Training Principals
1.
Correct exercise selection, and continuity in delivering the program
Correct exercise selection, and continuity in delivering the program2.Progressive Adaptation from Day one to the Final, Will improve physical ability without the possibility of injury, after the Physical Trauma of the season.
Progressive Adaptation from Day one to the Final, Will improve physical ability without the possibility of injury, after the Physical Trauma of the season.3.Creating a high transfer from training onto the competitive arena. “Building Energy”
Creating a high transfer from training onto the competitive arena. “Building Energy” 4.“there is no point in training for the sake of training”
“there is no point in training for the sake of training” 5.Choosing the right Exercise Selections, Drills, Activities, Volumes, & Intensities, is vital.
Choosing the right Exercise Selections, Drills, Activities, Volumes, & Intensities, is vital. 6.Driving the work ethic to excel is the key to success.
Driving the work ethic to excel is the key to success.“Monday is a running day”(50min Routine)
My in season running program consists of 40 interval sprints of various distances which add up to a distance of 2600m, and takes 26minutes to complete.
Warm Up 10min athletic warm up and stretch
10 X 100m on the minute
You have one minute to complete the run including recovery time, as the minute elapses you start your next run. The first 6 runs act as a further warm up, and should be completed in sub 20sec. The final 4 X 100m runs are performed as sprints, and should be completed in sub 15sec. After the last 100m, as the minute elapses you perform the next sprint distances.
10 X 50m on the minute (All Sprints sub 8sec)
After the final 50m, sprit minute has elapsed perform the next sprint distances .
20 X 20m Sprints on the 20seconds
All the sprints should be performed under sub 4 seconds. Starting on the try line sprint the 20m then jog through to the half way line within the 20seconds, then repeat running from half way to the far side. You need to be moving all the time. 20 sprints will be 10 lengths of the field.
Perform a 20min lower body static stretch as a warm down routine
“Tuesday is Legs Day” (60min routine )
Perform all exercises with correct safe technique, using a full range of movement
Warm up on an exercise Bike (Lev 12) 5km (sub 10min)
Warm up on an exercise Bike (Lev 12) 5km (sub 10min)Back Squat 6 X 20 Perform the lift with a slow exercise tempo
Back Squat 6 X 20 Perform the lift with a slow exercise tempo Dumbbell Lunge 6 X 20 (10 each leg) perform the lift with a slow exercise tempo
Dumbbell Lunge 6 X 20 (10 each leg) perform the lift with a slow exercise tempo Stiff Leg Dead Lift 6X20 Soft knees, flat back, perform the lift with a slow exercise tempo
Stiff Leg Dead Lift 6X20 Soft knees, flat back, perform the lift with a slow exercise tempo Full Dead Lift 6 X 20, good technique natural controlled exercise tempo
Full Dead Lift 6 X 20, good technique natural controlled exercise tempoCardio Finish Elliptical Cross trainer (Lev 12) 10minutes
Cardio Finish Elliptical Cross trainer (Lev 12) 10minutes“Wednesday is Back, Shoulders, &Trunk Day” (60min routine)
Perform all exercises with correct safe technique, using a full range of movement
Warm Up : Wide Grip Chins 4 X 10 reps
Warm Up : Wide Grip Chins 4 X 10 repsPerform the exercise starting with full arm extension, and finishing the movement with chin over the bar.
Seated Low pulley Row 6 X 12
Seated Low pulley Row 6 X 12 Using a wide bar, Seated with good posture flat back, full arm extension, pull bar to waist.
Swiss Ball Crunch 10 X 20
Swiss Ball Crunch 10 X 20 Seated D/B Shoulder Press 6X12
Seated D/B Shoulder Press 6X12Seated D/B Rear Deltoids 6 X 12
Seated D/B Rear Deltoids 6 X 12Swiss Ball Oblique Crunch 10 X 20
Swiss Ball Oblique Crunch 10 X 20 “Thursday is our Fitness Day”
My gymnasium based 17Kilometer Cardio machine Triathlon will test your fitness!
Start the “Stop watch”
10km on the stationary bike Lev 12
10km on the stationary bike Lev 12 Quick Change
5km Elliptical / Cross Trainer Lev 12
5km Elliptical / Cross Trainer Lev 12 Quick Change
2km Concept 2 Rower
2km Concept 2 Rower Stop the “Stop Watch”
Record your time
“Fridays are Chest/Shoulders/Arms/Trunk Days”
Perform all exercises with correct safe technique, using a full range of movement
Warm Up
Warm Up Push Ups (Shoulder Width) 5 X 20
Push Ups (Shoulder Width) 5 X 20 Push Ups (Thumbs together 5 X 20
Push Ups (Thumbs together 5 X 20D/B Rota Cuff 6 X 10, 3 sets each arm, elbow at 90 degrees, slow exercise tempo.
D/B Rota Cuff 6 X 10, 3 sets each arm, elbow at 90 degrees, slow exercise tempo. Bench press 6 X 20,
Bench press 6 X 20, D/B Side Delts 6 X 20 ,
D/B Side Delts 6 X 20 ,D/B Bicep Curls 6 X 20
D/B Bicep Curls 6 X 20Swiss Ball Hyper Extensions 6 X 20
Swiss Ball Hyper Extensions 6 X 20 If you wish to try this monthly routine, I cannot stress more assertively that you need to be fit enough to complete the routine safely, if you are in any doubt consult a medical professional.
If you are fit enough I suggest you have a try of the routines for the duration of a month, and give me some feed back as to how you go.
Next Month I will publish the final month’s preparation leading into the Bradford Bulls 1997 championship year.
Visit my web site carljenningsscc.com for more training programs and training advice.
