Murrayfield Wanderers Football Club

Offer for businesses and individuals to get benefits from sponsoring the Mini Tournament, on May 26 2013..

S & C programme from Mark Ross.

ITC application form for Glasgow 7s 2013

Includes AIB

Get back to lifting again! Position-specific work for the next 4 weeks.

For use by any players under 16 and younger. NOTE: A permission form should also be completed.

This form ensures that child protection guidelines are met. NOTE: a separate membership form should also be completed.

All senior membership applications to include this.

To be completed in conjuction with the Application and Renewal form, ONLY if a non-player and paying by standing order.

To be completed in conjuction with the Application and Renewal form, ONLY if a player and paying by standing order.

Survey to collect the views of Mini parents, in advance of the PCS Kickoff event.

Complete and return to a committee member for access to the club gym. Access is conditional on having paid subs.

Strength and Conditioning to be used by players in October.

From Mark

Includes instructions!

From Shell, our nutritionist

Robert Landells' presentation from training night 3rd July 2012.

Position specific training programs from Mark

Richie Gray Breakdown Article

"Build Like a Badass" Training Plan

Pre-Pre-Season Training Plan

How to build pure strength - important notes in '5/3/1' article

Download and read the notes about this program before beginning it. Once the gym is complete you should have no problem carrying out this program in the MWFC gym aka the 'Hurt Locker'.

This document is useful to those just starting into rugby, particularly at secondary school , Under 18s or just above. It could be given out as part of a welcome pack. Updated copies may be available from the IRB website www.irb.com.