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Fitness & Training Programs

The Coach's Page

In 2014 John Walkman put together a very useful winter fitness program for all players to follow to be ready for the next spring season. This program has been left on this page and can be followed each winter to maintain players fitness. The three winter month calendar programs can be modified for each year.

  • SRFC Winter Program
  • Winter Fitness Programs from John Walkman.
  • Winter Fitness Challenge 1
  • Winter Fitness Challenge 2
  • November Fitness Schedule
  • December Fitness Schedule
  • January Fitness Schedule

Sports Reporters Interview with John Walkman August 2015

Additional Information

  • THOSE WHO DO NOT HAVE ACCESS TO WEIGHTS OR GYM THEN DO EXERCISES FROM THE PROGRAMS – USE SOMETHING 20LBS OR MORE FOR INTENSITY

  • WEIGHT TRAINING SHOULD BE REPS OF 8 TO 10 ON HEAVY WEIGHTS FOR MUSCLE BUILD, 15-20 REPS FOR STRENGHT/DEVELOPMENT ON LIGHT/MEDIUM WEIGHTS – COMPLETE FOUR TO SIX DIFFERENT EXERCISE EXECUTING 4 -6 TIMES THROUGH

  • RUGBY PRE TRAINING – SET UP 14 EXERCISE STATIONS AND WORKOUT FOR 30 MINS – TWO MINUTE REST AFTER EACH CIRCUIT 4 TIMES ROUND…..