HIIT Training

If you've checked out my other blog, you know my claim to fame is my free spinning workouts. They're great cardio for general endurance, especially if you don't have time to get into a spinning class at a gym. Those workouts won't prepare you for the work rate required in rugby, though. With that in mind, I'm recording a series of rugby-specific workouts. These workouts come courtesy of Lisa Rosen, coach of the Glendale Raptors and the WRFU Women's Select Side team. They include grass drills. If you don't know how to do grass drills, watch this video.

Veterans HIIT Session 1
HIIT 15 seconds on, 45 seconds off, x 2 (2 minutes total)
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.
HIIT 30 seconds on, 30 seconds off, x 2 (2 minutes total)
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.
HIIT 10 seconds on, 50 second off, x 2 (2 minutes total)

Veterans HIIT Session 2
HIIT 10 seconds on, 50 seconds off, x 6 (6 minutes total)
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.
20 seconds off
HIIT 15 second on, 45 seconds off, x 4 (4 minutes total)
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.
HIIT 30 seconds on, 30 seconds off, x 2 (2 minutes total)
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.
HIIT 10 seconds on, 50 second off, x 2 (2 minutes total)
20 seconds off
GRASS DRILL:  Down, roll right, roll left, up, down, roll right, front, back, roll left, front, GO.