BBB Rugby Athlete
BodyByBrzoski
RugbyAre you a competitive rugby player at the college or adult level?
Want to take your game to the next level?
Maximize this offseason to realize your potential with this 16-week training program that will take your step by step through the offseason to assure that you will be your very best the next time you take the pitch. There are 3 major components to this program; mobility work is a staple of our program to help you express your strength and keep you healthy, speed training is micro dosed in each training block starting off simple and becoming more advanced as the season gets closer, and of course strength training we use different protocols to our desired results.
The program is divided into 4 different training blocks, each one has a different emphasize that build off one another:
Block 1: General Prep Phase
Block 2: Accumulation (Hypertrophy)
Block 3: Intensification (Max Strength)
Block 4: Realization (Power/Speed)
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A
CARs
1 x 3
B
Split Squat Iso Hold
C
Push-Up Iso Hold
D1
Long Lever Single Leg Glute Bridge Hold
3 x 0:30
D2
Pull-Up Iso Hold
3 x 0:20
D3
Tall Kneeling Pallof Press
3 x 0:30
E
Spring Ankle Series
1 x 0:30
F
Banded Hip Sleeper Stretch
1 x 2:00
A
CARs
1 x 3
B
Pogo Jump
2 x 10
C
Single Leg Pogo Jumps
2 x 10
D
High Knee March
2 x 10
E
Speed High Knees
2 x 10
F
A-Skip
2 x 10
G
Broad Jump
2 x 5
H
Consecutive Broad Jumps
2 x 2
I
Triple Jump
2 x 2
J
10 Yard Sprint
1 x 6
A1
CARs
3 x 3
A2
Band Iso Deadbugs
3 x 10
A3
Prone IYT Liftoffs
3 x 3
B1
Goblet Squats
3 x 8
B2
DB Bench Press
3 x 8
C1
1/2 Kneeling Lat Pulldown
3 x 10
C2
Kickstand RDL
3 x 8
C3
1/2 Kneeling Cable Chop
3 x 10
D
Swiss Ball Neck Iso Push
1 x 0:30
E
Shoulder Sleeper Stretch
1 x 2:00
A
CARs
1 x 3
B1
Reverse Lunge & Row
3 x 0:20
B2
Single Leg Glute Bridge & Press
3 x 0:20
B3
Step Up & Press
3 x 0:20
B4
Single Leg Box Squat & Row
3 x 0:20
B5
Bear Crawl Liftoffs
3 x 10
B6
Single Leg Balance
3 x 0:30
C
Assault Bike
1 x 0:30 @ 3
D
Banded Hip Sleeper Stretch
1 x 2:00
A1
MB Combo
3 x 70
A2
1/2 Kneeling Hip Mobility
3 x 3
A3
Bear Crawl
3 x 10
B1
Barbell Complex
3 x 5
B2
TRX Back Complex
3 x 8
B3
Cat-Cows
3 x 5
C1
Backward Sled Drag
3 x 60
C2
DB Farmer's Carry
@ 60
D
Shoulder Sleeper Stretch
1 x 2:00
Ben Brzoski
Strength & Conditioning Coach, Fairfield Rugby Club Assistant Coach, Head S&C Coach for Fairfield Prep High School, Former MLR S&C Coach for RNY, Current Men's Player for the Fairfield Yankees
The best don't wait around, they make things happen and that starts in the offseason. Use this blueprint to run your training and you'll be where you want to be next time you hop on the pitch.
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