Running Fitness for Rugby | 7s Fit 2 | This is 7s Ep8.
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- čas přidán 7. 06. 2024
- Improve your fitness ready for Rugby 7s season with this session!
0:00 - intro
1:00 - warm up
1:16 - Session Overview
1:47 - Set 1
3:03 - Set 2
3:44 - Set 3
4:22 - Summary Stats
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Sweet. Will try out tmrw morning, looking forward to it. Cheers from Malaysia
Awesome! let me know how you get on 😁
Through lockdown I’ve found a new love for doing solo rugby drills. Your videos are great thanks for the inspo
That's awesome to hear George! Practicing now will make sure you smash it when games are allowed again 👊😁
I've watched this video 50+ times and just noticed the camera angles and all. Drone angles are on point.👌🏽👍🏽
Thanks 😁
Awesome channel thanks for the content, looking forward to more videos!
Will try this drill in the weekend.
Thanks very much Jodyn! Enjoy 😀
Great video keep them coming all very helpful
Cheers Joe! Shall do
I train jiu jitsu and this video helped my cardio increase exponentially! Quality content brother! Cheers from Australia
Awesome to hear Samu! I'm sure the crossover from skills in jiu jitsu to rugby contact areas would be very useful 🙌
Still using this with my kids mate, great way to prep in the off season... Broncos are perfect as my boys regularly get tested in them nowadays.. A couple of times we subbed in another little drill that I thought is pretty handy, 3m up turn, 3m back turn, then 20m sprint on the minute, try and do 5 to 10 of them., then usually just do 5 of the 100s at the end depending how we feel... Anyway cheers from OZ again ✌🏽
Awesome to hear! Being able to adapt the sessions is a great way to keep them fresh and interesting!
We also have a running plan coming out in the next few weeks which has even more running sessions in it 😃
I love that you said that anyone can do this ❤️ that's the kind of stuff I like to hear ✊✊✊
completely true 😊
@@luketreharneTi7s how many times a week would you say is good?
@@lenbkula It completely depends on the individual e.g. time available, current fitness level etc. I aim to do 2 fitness sessions like this a week 😊
Great video, well structured and presented and nicely edited. Subscribed and liked!!
Thank you very much Max! Appreciate it!
Brill video
Deff using this for my pre season schedule cheers mate
Glad to hear! There will be a few more sessions coming 😁
Thank you . I like this program
Thanks very much!
i really your fan and also rugby player from India. I really need speed workout i really impressed and i am follow your workout .
Hi gomti, here are the speed sessions we have currently. There will be more on the way 😁
czcams.com/video/taAzCSh7Y80/video.html
czcams.com/video/fcQxEIPwzKs/video.html&ab_channel=LukeTreharne
I get so much value from your content!! So, thank you. We live in a small country town and most players live up to 4 hours away. Our club wants to make a training sheet/playbook with exercises, fitness drills etc. My question is, at 1:53 of your video explains the drill perfectly. What software do you use, and is that called motion graphics?
Hey Riss, Awesome to hear the vids are helping. And amazing commitment from your players! So we made this on adobe premiere pro and yes they would be motion graphics! Hope that helps 😁
Your channel is really helpful
I’m very glad 🙌😀
Awesome videos boss. Me and my 14yo just ran this today. We started on 6 hundos only. The broncos were fuct even with the rest in between lol. My boy just finished his season and he was still gassed! Ur vids need more exposure, solid content 💯thanks
Glad to hear you guys enjoyed it! The broncos are killer. Can take a bit more rest on the broncos as its a decent distance to cover for 1 rep. If he can get through it at 14yo he'll be in good shape come 18yos! haha
Thanks mate, like u suggested for beginners, we did the broncos every 2 min. I think we mightve gone a bit too hard on the first one ( 55s) and we were both thinking we not gonna make it lol, so we had to slow up a bit on the next ones to complete. There is usually a summer 7s comp coming up (dependant on COVID) so hopefully the young fella will turn up energetic and a bit quicker after a few of these!
@@luketreharneTi7s also I was wondering what ur best time for a full bronco was? Cheers
@@barney151 Yep 55s is a pretty quick time for 1 rep! haha I'm sure he'll be flying after a few sessions.
@@barney151 I think around 4:40. We've only done it twice. We used the 30:15 as our main fitness test in Wales 7s.
Dude’s not even sweating 💪
Towel on hand! haha
Awesome video. It would be great if you could make a video dropping a session for improving top speed.
Thank you, we have a few videos that work through this on our tik tok and Instagram
Great information and always well delivered.
How often would you do this session in a week?
Thank you very much G! It depends what you're working towards. Personally I do 2 sessions like this a week.
that was cool, be good to go a bit more in how to do a warm up and stretches and do you guys do a warm down?
10ohagan yep we can look into doing that. We normally go straight into skills after a fitness session. Then the warm down is another 5-10mins stretch
Great video as always!! Do you have any advice on how to build progression into the workout over time? add reps? decrease rest?
Yes, so for Set 1 and 3 I would find a number of reps and speed that you can run consistently e.g. 6 reps at 24 seconds each. Then you could either aim to run a second quicker each week e.g. 6 reps in 23 seconds in week 2 then 6 reps in 22 seconds in week 3. Or you could add a rep each week up to a max of 12. If you get to 12 reps consistently at 16 seconds then you can start decreasing the rest, so instead of walking 50m you could walk from one edge of a goal post to the five metre line near the touchline. This would make a rectangle on the pitch where you run the length of the pitch then walk along the try line.
For Set 2 the bronco reps, I wouldn't do anymore than 5 reps at a time, but the aim here is to get quicker and quicker each week.
Hopefully that helps 😊
@@luketreharneTi7s That's awesome! It helps a lot and thanks so much for the advice. Keep up the great work on the channel!
@@tstones2510 Im very glad! We will keep the vids coming 😁
@@luketreharneTi7s Good to know. Looking forward to the next one! 😃
We have been running this for the past 5 weeks for our national 7s. Real difference in fitness. What time do you try to run the individual broncos in? Thanks
Thats awesome to hear Joe! Good luck for the tournament 🙌
I try to keep the bronco reps around a minute 👌
I’m coming back from a severe injury in the army. I’m using rugby as a way to be back around the lads and get fit. Plus I love rugby. Would this be ok for me, given my fitness is shocking after a few years of zero activity and massive weight gain.
Hey 😃 sorry to hear about the injury but awesome to hear you're using rugby to help! Great Idea! If you're worried around your fitness I'd take some advice from your physio/Dr over what they think.
When it comes to getting back in shape just start really small in terms of volume and just make small increases each week.
Hi Luke I was wondering how many times a week would you do these hard running sessions? I also do my gym work 4 days a week(upper,lower) and I do a 5k run on a Thursday and sprints on a Saturday. Sometimes I might add in an easy long run. I’ve heard you should do less distance running and more rugby focused training for rugby but I feel from experience having a good 5k time is a good sign of fitness and can go a long way. What do you think?
Hi Diarmo, thats a really good question. From my own experience being generally "fit" is useful for rugby. We do longer style running in pre-season to build up volume but we wouldn't do a 5K in just one go, it would be split up into reps.
If it's working for you then keep it up. But I do find the sessions above really useful for 7s as rugby is a repetitive fitness sport. So you'd be running around a rugby pitch in bursts of work with rest periods in between.
I do sessions like the one above twice a week, 4 gym sessions a week and 2 speed sessions. On top of this we have our rugby sessions which add a decent amount of volume normally. And a couple of 25-30min spins on a bike on "off days"
Hope this helps.
@@luketreharneTi7s Yeah thanks a lot this is really good to know. So when you meant splitting a 5k into reps would you be talking about interval running eg. 6x800 meteres where your running at a hard effort with 1-2 minute rests in between? Thanks again
@@diarmo4048 So it would be split up as part of a rugby session as well. So we would warm up as a team, do 1 set of 10 reps 100ms, then a 20min block of rugby, and repeat that 3 times. So by the end we would have covered 6-7km
🤘🤘🤘
🙌🙌
Hi Luke , sorry I’m coming back to this video , is this the type of session I should focus on if I want to improve my fitness for intense conditioning games of touch and rugby games?
This can help towards that yes Diarmo. If you want a full plan, we have a 4 week running plan available to purchase on our Instagram 😃 Drop us a DM
What you mean 1.30 or 2 minutes for Broncos. ?Do you rest after every rep 1.30 to 2 mins? Or push thru the whole 5 reps ?
So you start a new rep either every 1:30 or every 2 mins depending on fitness level.
So if you’re doing a rep every 1:30. If you finish 1 rep in 1 minute, you’ll have 30s rest before starting the next rep. If you finish in 1:10 you’ll only have 20s rest.
Rep 1 starts on 1:30
Rep 2 starts on 3:00
Rep 3 starts on 4:30
Rep 4 starts on 6:00
Rep 5 starts on 7:30
Does the dark pink lines and light pink lines represent running and walking?
Yep Spot on! Dark Pink is run (100m), light pink is walk (50m)
Luke what is your max. heart rate and min. heart rate during the session? thanks
Hi Amanda, I don't know what my values were when we filmed this but it would have been fairly high. I concentrate more on hitting the times when doing the runs, so trying to hit 16s for every rep for example.
How are you progressively overloading these as the weeks go on?
A few ways you can do that:
- aim to run the reps quicker: if you can run them all in 20s one week, the next week aim for 19s
- add a few more reps: increase the 100ms to 11 reps
- reduce the recovery: either between sets or turn the 50m brisk walk into a 25m walk along the try line.
One more qn do u rest after each rep or after each set
Set 1: the rest between reps is the 50m walk.
Rest 2 mins (walk)
Set 2: the rest is whatever time you have left after completing the bronco rep. So if you are going every 1min30s. if the bronco rep takes 1 min. You have 30s to rest.
Rest 2 mins (walk)
Set 3: same as set 1
So after each step do I have to rest or I go throughout
So it's up to you whether you take longer or shorter rest. Completely depends on your fitness level. But I normally walk slowly for 2 minutes between sets to keep moving.
How many sets do you have to do for 100m 50m brisk walk?
So there are 2 sets of 10 reps in this workout (Set 1 and Set 3) 1:16 for the session over view
for each bronco rep do you have to do 1 or do you have to have to do it in 2mins
So you have to finish one rep within 2mins and then the rest of the 2 mins is your rest time. So if you run it in 1:30 then you'll have 30s left to rest before starting the next rep. Hope that clears it up.
@@luketreharneTi7s thanx helped me alot . im using your vids for my preseason training
@@bundabenda6825 Awesome to hear! Have lots of workouts on our Instagram as well "@This_is_7s" if that helps!
This fitness session is essentially zone 2 work
If it helps you to look at the zones I’d say it’s more like zone 3 🙌
How many times a week should I do this
It completely depends on your fitness, your goals and how much time you have Cory. I normally do two aerobic fitness sessions like this one and 2 speed sessions a week 👌
My hight is 5 ft 6 inche . It is perfect for rugby 🏉??
Of course! Rugby’s for all shapes and sizes 🙌
What would you think an average bronco time for an international 7s player is? 4:30?
Yep That would be a good average I think Josh 😃
@@luketreharneTi7s thanks for the reply! I see that your Welsh team line up to defend restarts in 3 pods of 2, with the 7th player as a lone winger. How do you decide which side to put the lone winger?
@@joshpalmer6538 Good analysis Josh! So you'd put the single player who is normally your best jumper where we think the kickers 'weakest/difficult' kick is
What music is used in this video?
Dude - Patrick Patrikios
Savior Search - DJ Freedem
What are your favorite shorts to wear during your running training sessions? The ones you have there look super comfortable but I can’t tell what they are
Hi Liam, so they're a pair of stretchy under armour ones and I wear a pair of skins underneath which is the key! Also don't mind any rugby shorts.
Bronco test isn’t that just a Suicide
Grounds man doesn’t mind a tipple by some of those lines...
I'll feed that back to him haha
Are you kidding me..21km/h !?
Hey Florian 🙂 I don't really work in km/h but it comes out at 5.8m/s on google. This is a very manageable speed for 7s players! Most top wingers can edge just over 10m/s and most other players can get over 9m/s