Dayton Area Rugby Club - The Flying Pigs!

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Coach Borg's Fitness Schedules

Pre-season, In season, Off season - Find it all here.

Skipper Butler's Fitness Plan for February

Sunday (after church): 3 to 5 mile run, swim, bicycle.
Day One:

4 x 400m with 2 minute recovery

10 x 100m with 30 seconds recovery

10 x 25m sprint down, jog back
Day Two:

50m shuttles with 1 to 10 squats & sit up pyramid

10 x 50m sprints with 20 seconds recovery

15m shuttles with 1 to 15 push up pyramid
Nota Bene: Weight lift three times per week. Drink plenty of water. Eat 4 to 6 meals per day with plenty of protein and carbohydrates.

Skipper Butler's Fitness Plan for January

Day One: 3 to 5 mile run.
Day Two:

2 x 400m ( 1/2 pace ) with 2x recovery

5 x 100m ( 3/4 pace ) with 2x recovery

1 x 800m ( 1/2 pace ) with 2x recovery
Day Three: 1 mile run ( fast as possible )
* Everybody is expected to run 1 mile under 10 minutes.

Coach Schreel's Fitness Plan for January

Complete this three times a week:
250 Situps - sets of (50); situps, crunches, leg raises, side crunches, etc.
100 Pushups - sets of (40), (30), (20), & (10)
100 Squats - sets of (40), (30), (20), & (10)
100 Mountain Climbers - sets of (40), (30), (20), & (10); ditto

Some will think this can not be done. However; each of you are able to accomplish this within two weeks. Start the schedule by reducing the count by (50) or so. Increase to the full workout after a week, then increase the difficulty of each exercise as the workout gets easy.