For the 3rd year in a row Elite Training LLC. is the Speed, Strength and conditioning coaches for the Philadelphia Woman’s Rugby Team (http://www.pwrfc.org/index.php ). After we performed a team wide evaluation. We have began training the team to build up their weakness and make their strengths stronger for the upcoming season. After being rained out last week were able to get a tough conditioning workout at the steps of the Philadelphia Art Museum.
We met the team at the steps at 7pm and got things started off with our ADW.
Next, we began the main part of the workout with 2 mins. of arm swing drills. Then, we went into core work and our interval ladder sprint sets. The AB work consisted of 30 seconds goes, followed by 8 sprints up and down the Philadelphia Art Museum steps. The team was to focus proper arm swing, knee drive and skipping at every other step going up. On the way down they were to stay relaxed and have quick feet, hitting each step on the way. We continued the workout above but dropped 2 laps each set until we got to zero. The ladies only got to enjoy 1 min. of rest between sets.
After a 2 min. rest we started to work on balance by single leg hoping up each step with arm swing being vital to having enough power to climb the steps. After each set we went into 30 seconds of plank push ups. This continued for 3 sets with 2 mins rest before starting the next part of the workout.
Unfortunately, the weather was look pretty scary, but we were able to squeeze in a cool down with an AB set right before the skies opened up and cut our session short!
Check back in next week when we continue to train the team!