The following programs are for you to use as you like; we encourage fitness as an ultimate goal, though we acknowledge that there are many different paths. Use this list as a guide for beginning a program or constructing your own.

Lifting programs
Running programs
Complete (running and lifting) programs
Plyometrics and cardio workouts
Tips and Tools

UPDATED 12/22/2004

Lifting programs
• Lifting segment for the US Eagles before the 2004 Churchhill Cup

Running programs
• 7s sprint- a 9 week running program
• Maryland Winter workout- all inclusive winter program to get you ready for the spring.
• Sevens World Cup 2001 National Team Workout, by Tom Billups, US Strength and Conditioning Coach
• Clarance Culpepper sprint workout

Complete programs (running and lifting components)
• The strength / SAQ fall 2003 was written by Tracy Moens, the US womens fitness coach before they went to Churchill cup. An EXCELLENT all inclusive workout! (2 downloads)
• An all inclusive workout that the US Eagles used to train for the Churchill Cup in 2004. Don't be intimidated by the spreadsheets - there are a lot of them because the program has lot of variety (so that you don't get bored)!
• NZ7s program-- a complete *intense* 2 a day workout for sevens.
• 15s Workout- Tom Billups designed for 15s national team as workout leading up to Canada Cup - more 15s specific

Plyometrics and other Cardio Workouts
• Cardio Machines-- Speed Endurance Work Out - when you can't get outside.
• Dynamic Stretches
• Agility Ladder Workout - Stacy's Favorite!

Tips and Tools
• CalorieEstimator.

If you have a plan you'd like to add to the list for the team's benefit, please submit it to Jen DeMarr at jifer25 at yahoo.com.