The EPT Rugby Strength & Hypertrophy Plan
Evans Performance Training
Rugby, Field SportsHaving played amateur rugby all my life and having been S&C to international, professional and semi professional players I know what it takes to prepare to play rugby. As an amateur or semi pro players your time can be limited so you need to cut through the noise and prepare in the best, most efficient way possible.
The EPT rugby pre-season plan is designed to develop hypertrophy and strength through a 6 week plan that will get you robust and strong for the game of rugby. Ideal for players still in pre-season but can be adapted to in season training as well.
It features 3 weekly lifting sessions for you to complete in your own gym, all the exercises are reasonable and simple meaning you can do it with minimal coaching. You are able to move these sessions on your trainheroic calendar to which ever day suits your schedule best.
Build strength and develop your armor to make sure you are ready for the collisions and demands of rugby.
Core exercises and neck work are included to prepare you for contact and the reduce your risk or head and neck injuries.
Prep
A
Warm Up Mobility Circuit
Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10
B
Trap Bar Deadlift
5, 3, 3, 2 @ 80, 85, 85, 90 %
C1
Medicine Ball Slam
3 x 6
C2
DB Countermovement Jump
3 x 3
D
Bulgarian Split squat
3 x 8
E1
DB Bench Press
8, 6, 6, 4
E2
Single Arm DB Row
8, 6, 6, 4
F1
Neck Anti Lateral
3 x 0:20
F2
Banded Neck Anti Flexion
3 x 0:20
Prep
A
Warm Up Mobility Circuit
Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10
B
Back Squat
5, 3, 3, 1 @ 80, 90, 90, 95 %
C1
Bench Press
5, 3, 3, 1 @ 80, 90, 90, 95 %
C2
Neutral Grip Pull Ups
3 x 6
D1
Zercher Good Mornings
3 x 8
D2
Isometric Hamstring Holds
3 x 0:15
E1
DB Bicep Curls
3 x 12
E2
DB Skull Crushers
3 x 12
E3
DB Lateral Raise
3 x 12
Strength/Power
F
Core Circuit 1- Stability
Plank x30s Hollow Holds x20s Paloff Press x20s
Prep
A
Warm Up Mobility Circuit
Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10
B
RDL
6, 4, 4, 2 @ 80, 85, 85, 90 %
C1
Barbell Split Squat
3 x 6
C2
Med Ball 2 Step Sprint Throw
3 x 3
D1
Push Press
3 x 5
D2
Pendlay Row
3 x 5
E1
Seated Incline DB Curls
3 x 10
E2
Tricep Rope Pulldowns
3 x 10
F1
Neck Anti Lateral
3 x 0:20
F2
Banded Neck Anti Flexion
3 x 0:20
James Evans
An accredited S&C coach from the UK who has worked with a range of professional, international and amateur athletes across many sports over 10 years of coaching.