-40 min extra rucks fitness
Rugby
Repeat sprint ability, keep the contact fresh.
Filler here: Extra ruck fitness that stacks fatigue on contact.
Sample week
A rugby week, drawn once.
Sample. Seven days, labeled by what each block does for the sport. Not a promise.
45Mon
40Tue
0Wed
30Thu
0Fri
60Sat
0Sun
Sport-specific
Support
Filler
Rest
Total: 175 minSport-specific: 105 min
Sample edits
Three cuts we would make to this week.
Sample. Examples, not promises. Accept or Keep mine.
-40 min extra rucks fitness→
Before
40 min
After
10 min
Extra ruck drills stack fatigue on contact. Repeat sprint ability, keep the contact fresh.
-15 min slow jog→
Before
40 min
After
20 min
Replace the jog with repeat sprint and walk recovery.
+1 RSA block, -1 gym day→
Before
60 min
After
45 min
Add repeat-sprint ability work, drop a gym day.
One question
Why keep the contact fresh?
Extra ruck fitness stacks fatigue on the contact you need late in the game. Repeat sprint ability with fresh contact wins the last 20 minutes.
