to be reliable, conscientious and a professional individual who not only has delivered everything asked of him, but has also given his own time to provide additional player support by scheduling extra sessions as well as one to one guidance on exercise techniques.
Conor has an excellent knowledge of his chosen profession and communicates well with both the players and the coaching staff.
He is an important member of the backroom team and has become well respected by all the players and coaching staff alike.
I have no hesitation in recommending Conor as a Strength Coach on a team or
individual basis.
Edward Baranowski Strength and Conditioning Coach 2008-09 and 2009-10 Wellington Phoenix
My association with Conor was to deliver rugby specific speed training sessions for an international rugby programme at the New Zealand Institute of Sport.
Conor has an excellent understanding of speed, power and core stability conditioning for rugby union.
His ability to adapt his training techniques to rugby union and varied training levels is productive and performance enhancing.
Conor has always impressed all players with his enthusiasm, clear demonstration and being well planned in the athlete’s
short term and long-term development.
NZ Rugby Links LTD, Managing Director
Director of NZIS RugbyAcademy
Katsu Takeuchi
NZ Rugby Links Ltd is a rugby training programme provider which utilise STS Fitness for high quality speed training to develop individual rugby performance
As a Rugby Player, you don't need to be running laps of the park to improve your endurance.
You're far better off performing repeated runs at 70-100% with stationary, walking or jogging recoveries.
But How Fast Should you Run?
Knowing exactly how hard to run and how much recovery to allow can be tough:
Run too fast with insufficient recoveries and the set will not last long enough
Run too slow with excessive recoveries and the set will not bring the desired gains
Wouldn't it be easier to know:
Example Speed Interval Plan
How much effort to give each run
Exactly how far to run
How many runs to make
Exactly how much recovery to allow yourself
That the training is going to pay off!
STS Speed Interval Training Plans
STS Speed Interval Plans for Rugby are designed for the specific intensities, distances and movements of your sport.
Each set takes your ability into account so the workouts are achievable and the progress is ongoing.
Speed Interval Programmes For Rugby
The STS Speed Interval Programmes are Perfect for Rugby Players of all Fitness Levels
Intensities specific to the demands of your sport
Run out distances based on the size of your code's field dimensions
Recoveries based on your fitness level and the goals of each set
Progressive programmes leading to sustainable results in your fitness
Short Speed Intervals
STS Speed Interval Programmes tell you:
How far you're running each rep
How much time you have to get to and back from your mark
What percentage of effort you'll have to run at to get to the mark on time
How far you'll have run at the end of the set and session
How long each set and session will take to perform
See it in Action
This is a short clip from a set of 12 reps with 12 secs to run each athlete's distance followed by 36 secs to cover the same distance before repeating.
Two turns make the fasts hard work but offer relatively long recoveries. Great for any team sport athlete or referee.
Speed Training for Rugby
Speed & Agility for Rugby is a Unique Skill Requiring Specialised Tuition:
High Speed Direction Changes for Converting Break aways into Points
Close Quarters Agility for Breaking the Line at Will
Multi-directional Footwork for Impenetrable Defence
High Speed Evasion Games
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individual basis.
