The 2nd batch of Fitness testing is taking place at Esher Rugby this week as Esher prepare for life in The Championship. Tuesday night saw the squad complete the 150m shuttle test to measure anaerobic ability and speed endurance.
Head of Strength and Conditioning Simon Elkinson:
”I am extremely happy with the results for the 150 test, the boys pushed themselves and we had the club record smashed twice! Sam Ulph and Rob Kirby hit 780 m but new boy Gerard Mulled pipped them with a massive 785. There were improvements across the board and we very close to where we can play the rugby we want with the tempo we want.”
Tonight sees the squad complete an Aerobic Capacity Test.
Elko's Blog 
what protocol did you use for the 150 shuttle? 30s:30s reps and sets?