Name: Jonathan Hooper
Team: Wales 7s, Samurai 7s
The Session
Tabata Runs - named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya
This session is an interval routine developed by the head coach of the Japanese speed-skating team now developed for sevens rugby by Jonathen Hooper.
Improve your cardio vascular endurance
Improve your anaerobic endurance
Improve your lactate tolerance
Highly relevant and specific to a game of 7's
This drill is very demanding so ensure that you have performed a lower and upper body dynamic warm up before you begin. It is important that you work to at least 95% of your maximum running pace in order to achieve sufficient lactate build up in the working muscles. This session performed 2 to 3 times per week will greatly enhance your lactate tolerance therefore enabling you to operate at high intensities for longer during matches.
Set 1
20 secs work 10 secs rest 8 reps 95% Intensity.
(By work this means sprinting in a straight line or shuttles until the time is up)
4 minutes active recovery - very low intensity passing drills
Set 2
20 secs work 10 secs rest 8 reps 95% Intensity
5 minutes active recovery - very low intensity passing drills
Total Session Time - 18 Minutes
This is a very demanding session it should only be carried out under the supervision of a professional trainer.
