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Rugby, Strength & ConditioningIn-season Rugby Union workout to maintain strength capacity during the season.
3x sessions a week. 1 lower, 1 upper and 1 power based session.
Train like the pros.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
5 x 5
A2
Copenhagen Plank
3 x 2 @ 0:20
B
Barbell Split Squat
3 x 12
C
DB RDL
3 x 8
D
Heels Elevated Calf Raises
3 x 15
A
Banded 1/2 Kneeling 4 Way Neck Iso Hold
3 x 1
B
Barbell Bench Press
5 x 5
C
Landmine Row
3 x 6
D
DB Curl to Overhead Press
3 x 8
E
Tricep Dips
3 x 8
F
Standing Cable Wood Choppers
3 x 10
G
Hollow Hold
Plyometrics
A
Broad Jumps 3x3 (Stick and reset) Plyo Push-Ups Band assisted 3x5 Skaters Hops 3x3 Ensure at least 2 min rest in between each exercise
B
Hang Power Clean
4 x 3
C1
Behind the Neck Push Press
3 x 5
C2
MB Granny Toss
D
DB Bulgarian Split Squat
3 x 10
E
SL Iso Hamstring Hold
3 x 2
