Full Contact. No Filter
RugbyBuild from our intro block and reach max strength, whilst increasing speed and your rugby conditioning threshold.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Running Prep WU
B
ABC Series
C
Accelerations from March Start
6 x 10
D
Accelerations from a 2-Point Start
3 x 20
A
My Dynamic Warmup
B
Back Squat
4 x 5
C
B-Stance RDL
4 x 4
D
Safety Bar Split Squat
3 x 8
E
Cable Hip Flexor Raise
3 x 10
A
Running Prep WU
Circuit
B
1200-1500m 100m reps and then walk 50m
A
My Dynamic Warmup
B
Incline DB Bench Press
4 x 6
C
Weighted Chin Ups
4 x 5
D1
Kneeling Landmine Press
3 x 8
D2
Tricep Dips
3 x 8
D3
YTW
3 x 24
A
Running Prep WU
Circuit
B
Hitting Cruise 8-12 x 60m @ 60-70% Repeat 3-4x with a 2 min rest in between
A
Trap Bar Deadlift
4 x 5
B
Barbell Bench Press
4 x 5
C
Barbell Row
4 x 8
D
Hamstring Switch
3 x 5
E
SL ISO Calf Push
3 x 5
A
Running Mechanics
B
ABC Series
Speed Priming
C
Speed Priming: 2x10m accelerations @90% rest 1x15-30m build with a 10m fly (2-3mins rest)
Rugby Specific
D
6x20m on 20s rest x3 sets with a 2 min rest in-between *Optional = Can add tackle bags/down ups/ball in hand running
Curved sprints
E
3x30-40m Curve Sprints 60-75s) 2x20m from backpedal - turn - sprint Rest 60-75s
Continue to get faster, fitter and stronger as a player.
Get Return To Rugby: Block 2
