Hey there,
Thanks for downloading my Rugby League Speed and Conditioning Program!
This is an easy to read document giving you access to 8 key speed workouts that
will have you firing for next season.
Over the following pages I have included sessions for pure speed and
acceleration, speed endurance and aerobic speed. These sessions are designed
to be intertwined to ensure you are training all energy systems and improve
your speed across all domains. I would recommend at least one session from
each area per week if you are serious about improving your speed. These three
sessions partnered with an effective strength program will give you every
opportunity to realise your full potential and become the best possible athlete
that you can become.
So, pay close attention, cut the excuses and get ready to work hard. If you have
any questions, flick me an email at hayden@[Link] and I will get
back to you as soon as possible.
Enjoy and good luck,
Hayden
WHO THE HELL AM I?
My name is Hayden and I am the head coach at
Little Leaguies. I have many ears e perience as
a selector and coach for SG Ball, Harold Matts
and Junior Development squads.
I am a qualified personal trainer and level one
strength and conditioning coach. I specialise in
creating programs and training players in rugby
league specifics.
Ha den has aken m game o a hole ne le el
My speed off the mark has improved dramatically,
resulting in way more line breaks. I would
recommend his training programs for any young
pla er coming hro gh he ranks Corey Fenning
(North Sydney Bears Jersey Flegg fullback).
[Link]
Speed and Acceleration
Conditioning Session: Speed Session #1 Duration: 45 mins
WARM UP: (10-15 mins)
Exercise RAW SPEED: (30 mins)
SET DISTANCE/TARGET REPS RECOVERY VOLUME INTENSITY
1 40m x2 2 mins b/n reps 80m 100%
2 60m x2 3mins b/n reps 120m 100%
3 80m x2 4 mins b/n reps 160m 100%
4 100m x2 5 mins b/n reps 200m 100%
Total Volume: 560m
DEBRIEF
Mark out 40m, 60m, 80m and 100m zone. Complete as directed above.
In between reps/sets recovery is important to enable maximal output for each
effort.
Time o r reco er and don c i shor Discipline is also a skill needed
Continue dynamic stretching during recovery period to help increase mobility for
your next maximal effort.
Conditioning Session: Speed Session #2 - Acceleration Duration: 45 mins
WARM UP: (10-15 mins)
PART 1) OFF THE MARK ACCELERATION (25 mins)
SET DISTANCE/TARGET REPS TIME VOLUME INTENSITY
1 5m x 10 Go on he s 50m 100%
2 10m x5 Go on he s 50m 100%
3 20m x3 Go on he s 60m 100%
4 40m x2 Go on he s 80m 100%
Total Volume: 240m
2 MINUTE REST BETWEEN EACH SET
[Link]
PART 2) SPRINT SPEED BREAKDOWN (10 mins)
SET DISTANCE/TARGET REPS TIME VOLUME INTENSITY
1 20m Accel. > 20m Hold x5 Walk Back Recovery 300m 100%
> 20m Decel.
DEBRIEF
Mark out 5m, 10m, 20m, 40m, 60m zone. Complete as directed above.
In between reps/sets recovery is important to enable maximal output for each
effort.
Concen ra ion is on Off he Mark Accelera ion Ini ial m 10m)
Part 2 Work hard on o r accelera ion firs m Hold o r Top Speed middle
rd
20m). Heavy deceleration at the back (3 20m zone).
Speed Endurance
Conditioning Session: Speed Endurance Session #1 Duration: 45 mins
WARM UP: (10-15 mins)
Exercise SPEED ENDURANCE TIME PLAY (30 mins)
SET DISTANCE/TARGET REPS RECOVERY VOLUME INTENSITY
1 100m x 10 Go on he s 1000m > 75%
2 200m x5 Go on he s 1000m > 85%
3 50m x 10 Go on he s 500m > 90%
4 20m x 10 Go on he s 200m > 95%
Total Volume: 2700m
3 MINUTE REST BETWEEN EACH SET
DEBRIEF
Recovery time with this exercise will depend on how quickly you can get from A to B.
e.g. for set 1 you have 40 seconds to complete 100m and then repeat the effort. If
you complete he m in s hen o ill ha e seconds reco er
Be disciplined i h o r iming and reco er Don be afraid o p sh o rself
Ensure you have 3 minutes REST between sets.
[Link]
Conditioning Session: Speed Endurance Session #2 Duration: 45 mins
WARM UP: (10-15 mins)
Exercise SPEED ENDURANCE HALVED DROP SETS (30 mins)
SET DISTANCE/TARGET REPS RECOVERY VOLUME INTENSITY
1 20m x4 Walk/Jog Back 80m > 100%
40m x2 Walk/Jog Back 80m > 100%
80m x1 Walk/Jog Back 80m > 100%
2 20m x4 Walk/Jog Back 80m > 100%
40m x2 Walk/Jog Back 80m > 100%
80m x1 Walk/Jog Back 80m > 100%
3 20m x4 Walk/Jog Back 80m > 100%
40m x2 Walk/Jog Back 80m > 100%
80m x1 Walk/Jog Back 80m > 100%
4 20m x4 Walk/Jog Back 80m > 100%
40m x2 Walk/Jog Back 80m > 100%
80m x1 Walk/Jog Back 80m > 100%
Total Volume: 960m
3 MINUTE REST BETWEEN EACH SET
SET 1: Standing Start
SET 2: Standing Start with BALL IN HAND
SET 3: Beach Flags Start Position (lying face down, hands under chin)
SET 4: Reverse Beach Flags Start Position (lying face up, hands folded across chest)
DEBRIEF
Recovery time with this exercise is walking back to the start line. Be sure to optimise
oxygen intake on recovery, hands on head, controlled breaths.
Each set is a continuous effort for roughly 7 minutes.
Ensure you have 3 minutes REST between sets.
[Link]
Conditioning Session: Speed Endurance Session #3 Duration: 45 mins
WARM UP: (10-15 mins)
Exercise SPEED ENDURANCE Consistent SETS (30 mins)
SET DISTANCE/TARGET REPS RECOVERY VOLUME INTENSITY
1 50m x6 Jog Back 300m > 100%
2 50m x6 Jog Back 300m > 100%
3 50m x6 Jog Back 300m > 100%
4 50m x6 Jog Back 300m > 100%
Total Volume: 1200m
3 MINUTE REST BETWEEN EACH SET
SET 1: Standing Start
SET 2: Beach Flags Start Position (lying face down, hands under chin)
SET 3: Reverse Beach Flags Start Position (lying face up, hands folded across chest)
SET 4: Standing Start with BALL IN HAND
DEBRIEF
Recovery time with this exercise is walking back to the start line. Be sure to optimise
oxygen intake on recovery, hands on head, controlled breaths.
Each set is a continuous effort for roughly 7 minutes.
Ensure you have 3 minutes REST between sets.
Conditioning Session: Speed Endurance Session #4 Duration: 45 mins
WARM UP: (10-15 mins)
Exercise SPEED ENDURANCE SPRINT OR CRUISE (30 mins)
SET DISTANCE/TARGET REPS RECOVERY VOLUME INTENSITY
1 20m Sprint > 80m Cruise x1 15 secs RESET 100m VARIED
40m Sprint > 60m Cruise x1 15 secs RESET 100m VARIED
60m Sprint > 40m Cruise x1 15 secs RESET 100m VARIED
80m Sprint > 20m Cruise x1 15 secs RESET 100m VARIED
100m Sprint x1 15 secs RESET 100m VARIED
2 20m Sprint > 80m Cruise x1 15 secs RESET 100m VARIED
40m Sprint > 60m Cruise x1 15 secs RESET 100m VARIED
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60m Sprint > 40m Cruise x1 15 secs RESET 100m VARIED
80m Sprint > 20m Cruise x1 15 secs RESET 100m VARIED
100m Sprint x1 15 secs RESET 100m VARIED
3 20m Sprint > 80m Cruise x1 15 secs RESET 100m VARIED
40m Sprint > 60m Cruise x1 15 secs RESET 100m VARIED
60m Sprint > 40m Cruise x1 15 secs RESET 100m VARIED
80m Sprint > 20m Cruise x1 15 secs RESET 100m VARIED
100m Sprint x1 15 secs RESET 100m VARIED
Total Volume: 1500m
3 MINUTE REST BETWEEN EACH SET
SET 1: Standing Start
SET 2: Standing Start with BALL IN HAND
SET 3: 10m Rolling Start with BALL IN HAND
DEBRIEF
Recovery period for his e ercise is a sec Reco er Rese in hich o ha e
seconds to suck it in, reset and get back on the line.
Cruise pace is not dawdling or walking back it is still a run @ 70% plus!
Ens re o be disciplined i h o r Reco er Res and REST times. \
Aerobic Speed
Acceleration
Conditioning Session: Aerobic Session #1 Duration: 45 mins
WARM UP: (10-15 mins)
Exercise SPEED ENDURANCE AEROBIC RUNNING (30 mins)
SET DISTANCE/TARGET REPS RECOVERY VOLUME INTENSITY
1 400m x1 15 secs 400m > 100%
200m x1 15 secs 200m > 100%
100m x1 15 secs 100m > 100%
50m x1 15 secs 50m > 100%
2 400m x1 15 secs 400m > 100%
200m x1 15 secs 200m > 100%
100m x1 15 secs 100m > 100%
50m x1 15 secs 50m > 100%
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3 400m x1 15 secs 400m > 100%
200m x1 15 secs 200m > 100%
100m x1 15 secs 100m > 100%
50m x1 15 secs 50m > 100%
Total Volume: 2250m
3 MINUTE REST BETWEEN EACH SET
SET 1: Standing Start
SET 2: Standing Start with BALL IN HAND
SET 3: 10m Rolling Start with BALL IN HAND
DEBRIEF
Each set should take 5-7 minutes to complete.
Be disciplined with your reps and reco er don be afraid o p sh o rself
Rolling start is simply a slow 10m jog leading into the start of your next rep.
Conditioning Session: Aerobic Session #2 Duration: 45 mins
WARM UP: (10-15 mins)
Exercise MAS Repeat Effort (30 mins)
SET DISTANCE/TARGET REPS TIME VOLUME INTENSITY
1 60m sprint + 2 burpees x 10 15 sec on: 15 sec off 600m 100%
2 60m sprint + 2 burpees x 10 15 sec on: 15 sec off 600m 100%
3 60m sprint + 2 burpees x 10 15 sec on: 15 sec off 600m 100%
4 60m sprint + 2 burpees x 10 15 sec on: 15 sec off 600m 100%
Total Volume: 2400m
3 MINUTE REST BETWEEN EACH SET
DEBRIEF
Sprint + 2 Burpees in 15 seconds. 15 seconds recovery.
Be disciplined with your timing. Must make the 60m + 2 burpees in 15 seconds each
rep.
Mix up included exercise between burpees, push ups and sit ups for variety.
[Link]
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