Daniel Hanson
RugbyThis program is a 3 weights 2 running 1 off feet plan. This Program is designed to prep a rugby player for their upcoming season
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
TOP SPEED SESSION 1.0
Active warm up do what you need to get warm Pogo hops 2x5 meters broad jumps 2x10 meters skips for height 2x10 meters A-March, 2x10 meters A-March switch 2x10 meters Kneeling starts 3 on each side, first two steps 2 40 meter @ 70-80% 1 50 meter @80-90% 1 60 meter @90-95% THIS IS TO DEVLOP TOP SPEED AND WE NEED MAX EFFORT TO HIT THAT PEAK BE FRESH BETWEEN REPS
B
rugby skills
1 x 20:00
A
Hip Flexor Crunch
3 x 8
B
Front Squat
4 x 4
C
RDL
4 x 5
D1
Leg Press
4 x 8
D2
calf raise on leg press
3 x 12
E
Overhead kettlebell march
3 x 0:30
F
Hanging Knee Raise
3 x 12
A
Face pull
3 x 8
B
DB Bench Press
4 x 5
C
ecc chin up
4 x 3
D
1-Arm DB Row
4 x 5
E
DB Lateral Raise
3 x 8
F
Tricep Pushdown
3 x 12
G
Lat Pulldown
3 x 8
H
DB Bicep Curls
3 x 12
Conditioning
I
BUILD THE TANK
ZONE 3-4 STEADY STATE 140-180 20 min can be done before or after session
A
full body mobility
5 x 25:00
B
aerobic cardio
2 x 1.2
A1
Trap bar high pull
4 x 2
A2
Hang Clean High Pull
4 x 2
B
Push Press
4 x 4
C
DB Power Step up
3 x 5
D
Pendlay Row
4 x 4
E
Partner Nordic Hamstring Curl
3 x 5
F1
Ab Wheel
3 x 8
F2
Barbell roll out
3 x 8
G
arm farm
