Physical conditioning

Designing the program

The planning of a fitness program has to take into account a number of variables. These include age, training age, long and short-term goals, and the availability of facilities and resources. Following a well planned training routine that matches your specific needs will help you achieve success in sport.

Several months before the first practice begins, athletes should consult with their coach and trainers to discuss how they can best get into shape. Once your history and physical condition are evaluated an individualized training program can be designed to help you reach your goals. The plan should include a balance of strength training, aerobic activity, and Wheelchair Rugby specific skills; and be refined on an ongoing basis.

All training activity and sessions should be reflective to the time of the year and how it relates to the Wheelchair Rugby seasons (off-season, pre-season, in-season, transition). An example of a pre-season weekly training plan is below.

Day
Morning activity
Evening activity

1

Rugby practice

45-60 minutes of recovery aerobic activity

2

Strength training with 30 minutes aerobic activity

Cardiovascular training

3

30-45 minutes of aerobic activity and skill training

Rugby practice

4

Strength training with 30 minutes aerobic activity

Cardiovascular training

5

Day off

6

Strength training with 30 minutes aerobic activity

Cardiovascular training or Rugby practice

7

Optional training day