Table 2.
Examples of weekly training schedule for each block.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | ||
|---|---|---|---|---|---|---|---|---|
| Block 1 | A.M. | Strength session (Upper body-45min) [400AU] | Strength session (Lower body-45min) [400AU] | Strength session (Regeneration-1h) [200AU] | Strength session (Upper body-1h) [350AU] | Strength session (Lower body-1h)+ Rugby training (45min) [600AU] | OFF | OFF |
| P.M. | Cardio session (1h) [200AU] | Cardio session (1h) [350AU] | OFF | Cardio session (1h) [400AU] | Cardio session (45min) [200AU] | OFF | OFF | |
| Block 2 | A.M. | Strength session (Whole body-1h) [500AU] | Strength session (Upper body-1h) + Rugby training (45min-1h) [600AU] |
Cardio session (45min) [300AU] | Strength session (Whole body-1h) [500AU] | Strength session (Lower body-45min) + Rugby training (45min) [500AU] | Optional strength training (30–45min) [350AU] | Passive recovery (contrast water therapy and physiotherapy) |
| P.M. | Skills session (45min) [300AU] | OFF | OFF | Small sided games (45min) [300AU] | OFF | Small sided games (45min) [300AU] | OFF | |
| Block 3 | A.M. | Strength session (Lower body-1h) [300AU] | Cardio session (speed-1h) [400AU] | OFF | Speed + Gymnastics (1h) [400AU] | Strength session (Whole body-1h) [250AU] | OFF | Passive recovery (massage and physiotherapy) |
| P.M. | Skills session (45min) [350AU] | Small sided games (30min) [200AU] | Physical Therapy | Small sided games (45min) [300AU] | Rugby session (1h) [350AU] | OFF | OFF |
A.M.: ante meridiem before noon; P.M.: post meridiem after noon; min: minute; h: hour; AU: arbitrary unit.