Full Contact. No Filter
Rugby, Strength & ConditioningStrength and conditioning based block in order to return to rugby stronger and fitter than before!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Running Prep WU
B
ABC Series
3 x 10
C
Broad Jump
3 x 3
D
Shuffle Bounds
3 x 10
E
1/2 Kneeling Acceleration Starts
3 x 10
F
Standing Start Accelerations
3 x 15
A
Lowers Day WU
B
Back Squat
5 x 5
C
Romanian Deadlift (RDL)
3 x 8
D
Bulgarian Split Squat
3 x 8
E
Copenhagen Plank
3 x 2
A
Running Prep WU
Circuit
B
Rugby Pitch Fartlek: 3 sets of 6 reps with 2 min 30s break inbetween sets Jog @ 70-80% the length and sprint the width @90% 500m-1km Cool Down
A
Barbell Bench Press
5 x 5
B
Pendlay Row
3 x 8
C
DB Shoulder Press
3 x 8
D1
Alternating DB Hammer Curl
3 x 20
D2
Skull Crushers
3 x 8
Circuit
E
Barbell rollouts 3x10 Upside down KB farmers Carries 3x10m
A
Running Prep WU
Circuit
B
Brick Top Up Run Start 1.5km WU 2km at tempo 1.5km CD *Increase distance by 0.5 each week or increase tempo speed
A
Lowers Day WU
B1
Depth Drops
B2
High Pogo
3 x 10
B3
Lateral Speed Skaters
3 x 4
C1
Clean Pull
4 x 4
C2
Hurdle Hops Forward
4 x 5
D
DB Step Up
3 x 6
E1
BB Push Press
3 x 5
E2
MB OH Slams
3 x 5
A
Running Prep WU
Circuit
B
0.5km-1km WU 4x4 4 mins @ steady state x 4 mins at above threshold Total time = 32 mins 0.5-1km CD
This program helps to get that consistency you are missing from your fitness when returning to sport.
Get Return to Rugby: Block 1
Timmy
Previous national player
Verified Athlete"I didn't think I had it in me to play again. This program gave me the belief that there is life in the old dog yet."
