Universal Sports Strength & Conditioning
RugbyFor Tight 5 Athletes: Props, Hookers, Locks (and the occasional tough-as-nails back row) looking to improve their strength, even in-season.
This program, inspired by Ed Cosner, follows similar methods and strategies that have been used to help some of the world's top forwards at professional, national and international levels.
4 sessions per week
Must use App app to view and log training
Program Training
A1
Ankle Mobility
2 x 5 @ 0:05
A2
Pigeon Stretch
2 x 5 @ 0:05
A3
Air Squat
2 x 12
A4
Duck Walk
B
Hang Clean
4 x 4
C
Back Squat
8, 5, 5, 5, 5
D
Barbell RDL
3 x 5
E
4-Way/ Manual Neck
3 x 12
F
Scrum set ups
3 x 3
A1
Doorway Stretch
2 x 1:00
A2
Scorpion
3 x 15
B
Bench Press
4 x 5
C
Barbell Row
4 x 8
D1
Barbell Upright Row
3 x 6
D2
Plate Front Raise
3 x 6
D3
Plate Curl-to-Press
3 x 6
E
S.E.A.L Press
3 x 6
F
Barbell Overhead Carry
3 x 20
A1
Pigeon Stretch
3 x 5 @ 0:05
A2
Half-Kneeling Anti-Rotation Hold
2 x 2 @ 0:30
A3
Rev Bear Crawl w/ Plate Drag
3 x 10 @ 20 lb
B
Deadlift
2, 2, 3, 3, 3, 3, 3 @ 75, 75, 60, 60, 60, 60, 60 %
C
Split Squat
3 x 5 @ 6, 7, 7
D
Good Morning
3 x 8 @ 6, 7, 7 lb
E1
4-Way/ Manual Neck
3 x 12
E2
Scrum set ups
3 x 3
A1
Doorway Stretch
3 x 1 @ 1:00
A2
Scorpion
3 x 12
B
Z-Press
4 x 6
C
Inverted Row
4 x 6
D
DB Bench Pull-over
2 x 15
E
Banded Tricep Extension
1 x 100
F
Barbell Bicep Curl
3 x 8
G
Towel Hang
1 x 3
