SMITH'S FITNESS
The Bronco Blueprint
An 8-week, evidence-based program that makes your Bronco time faster. Built from the physiology of what actually costs you speed, not a generic conditioning plan.
An 8-week, evidence-based program that makes your Bronco time faster. Built from the physiology of what actually costs you speed, not a generic conditioning plan.
When professional rugby league players were measured on both, maximal aerobic speed on a treadmill was 0.75 m/s faster than their Bronco average speed. That gap is the price of 29 turnarounds: roughly 17% of your speed. Most programs treat 1200 ÷ your time as your one true speed and under-prescribe every straight-line rep because of it. This one doesn't. Read the full maths →
Straight-line running is prescribed off MAS. Shuttle running is prescribed off BAS, which already has the turns priced in. Get this wrong and every rep is either too easy or too hard.
No men's version, no women's version, no beginner version. A 4:40 half-back and a 7:10 front-rower run the same sessions at the same relative intensity.
The program targets 5%. That's a target, not a promise. Anything under 2.4% can't be told apart from measurement noise. No hype, just the numbers.