The document outlines a vertically integrated conjugate programming model for developing speed and power in rugby players. It includes dynamic warmups, plyometrics, Olympic lifts, maximal velocity runs, resisted sprints, and circuits. Training is broken into blocks focusing on areas like strength, power, metabolic conditioning, and skills. Sample sessions include circuits, hill repeats, and speed endurance work like repeated sprints. Recovery strategies like yoga and mobility are also recommended.

22. Times Monday Tuesday Wednesday Thursday Friday 9 – 10 Speed/Power Combo(MP) Upper Body Weights Speed/Power Combo(3)(MP) Upper Body Weights Speed/Power Combo(MP) 10 – 11 Speed(MP) Skills (Uni) Speed/Power Combo(2)(MP) Skills(Barnett Park) Speed(MP) 11 – 12 Weights(RP) Repeated Speed (Uni) Speed/Power Combo(1)(MP) Hill Repeats (Mt.Pleasant Rd) Weights(RP) 12 – 1 1 – 2 L U N C H 2 – 3 Skills (MP) Mountain Biking or Waka or Squash Skills (QEII) Squash or Kick Boxing Skills (MP) 3 – 4 Anaerobic Games (MP) Basketball and Handball (QEII) Gaelic Football and Aussie Rules + Games (MP) 4 – 5 Wrestling (RP) and Boxing Yoga or Pilates or Stretch or Surf Water Polo or Swim Intervals or Cross Country Run Yoga or Pilates or Stretch or Surf Boxing (RP)