JP_Performance
Rugby1 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
1 x 10
B
Back Squat
3 x 8 @ 65 %
C
RDL
3 x 10
D
Push Press
3 x 8
E
Pull-Up
3 x 8
Circuit
F
4 Rounds of Plank x 30 seconds Side plank x 30 seconds per side Weighted sit up x 8
A
Heroic Warm-up
1 x 5:00
B1
A Skips
3 x 10
B2
B-Skip
3 x 10
B3
Straight Leg Bounds
3 x 10
C
LINEAR SPEED ACCELERATION
3 x 10
D
Kneeling Sprints
3 x 10
E
5-10-5 Sprints
3 x 3
A
Heroic Warm-up
1 x 10
B
Back Squat
3 x 8 @ 65 %
C
RDL
3 x 10
D
Push Press
3 x 8
E
Pull-Up
3 x 8
Circuit
F
4 Rounds of Plank x 30 seconds Side plank x 30 seconds per side Weighted sit up x 8
A
Heroic Warm-up
1 x 5:00
B1
A Skips
3 x 10
B2
B-Skip
3 x 10
B3
Straight Leg Bounds
3 x 10
C
LINEAR SPEED ACCELERATION
3 x 10
D
Kneeling Sprints
3 x 10
E
5-10-5 Sprints
3 x 3
A
Heroic Warm-up
1 x 5:00
B
800 M Run
C
Tempo Run
6 x 1 @ 100
D
Flexibility/Mobility Routine
