We would do this 3 times a week but changing the exercises. The timings were really strictly monitored so you would work with a partner and have a fitness coach with you to change the weights. It was also very important to be completely warmed up before starting the clock. 

 

Warm up with 10 minutes of core exercises. Each player would have specific exercises to work on for their needs. Mine was generally hamstring and core strengthening. 

 

1 minute rest between each set. Each set is maximal and must finish the reps so if you need to drop the weight mid set then do so. 

 

Session

 

Squat to box (knee to 90 degree angle)

 

15

15

12

12

10 

 

2 mins rest

 

Bench from Pin

15

15

12

12

10

 

2 mins rest

 

Bench Pulls

15

15

12

12

10

 

Finish

 

The session would not take long but was a killer as everything was to max effort and the timings were strictly kept to. 

 

Variations would be from squat or deadlift for legs. Then for upper incline bench, shoulder press or lat pull downs. 

 

Hill Sprints:

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It was a daily steep incline of 140 metres.

 

It was a sprint to the top and backs were aimed to complete the hill in 17-19 seconds. 

 

We would repeat the sprint 8-10 times at that pace and were given walk back recovery of two minutes. 

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Great session to bursh away the cobwebs! 

 

Good Luck