BP Athletics
Welcome to the first program of the BP Rugby membership.
In this program you'll get what a rugby player need to train during in season and improve his quality.
Recovery - Strength - Power
4 sessions per week
Must use App app to view and log training
Program Training
Muscular activation
A
2 rounds 1) Backward lunge 2) Lateral Plank 30s 3) One leg DL 12 reps 4) Glute bridge 12 reps 5) Monster Lateral Banded Walk 20m
B
9 Running Skills W-Up
15, 20
C1
Single Leg Lateral Broad
2 x 6
C2
Russian Twist
3 x 20
D
T Run Combo
2 x 4
E
Falling Start sprint
1 x 4 @ 5
F
Heavy Sled Walk
2 x 3 @ 5, 10
G
Tempo Run
2 x 100 @ 4
Conditioning
A
Circuit
2 rounds 1) One feet Pogo Plate (Front and Side : FS) : 20 reps each side 2) Forward to Backward Lunge : 10 each side 3) Triceps Banded Press : 10 reps 4) Pull Over : 12 reps 5) Cossak Squat : 4 rps
B
Trap Bar Deadlift
10 x 4 @ 60 %
C
DB Step Up
4 x 6
D
Hip Hinge Nordic Curl
3 x 4
E1
DB Bench Press
12, 10, 8, 8
E2
Bent Over DB Row
4 x 10
F1
Neck Bridge
2 x 1 @ 1030
F2
Landmine Anti Rotation
2 x 20 @ 44.09 kg
F3
Suitcase Carry
2 x 30 @ MAX kg
A
Med Ball Vertical Throw
3 x 4 @ 17.64 kg
B
Counter Movement Medball Shotput
3 x 4 @ 6.61 kg
C
Sprint
10, 20, 30
D
Tempo Run
2 x 100 @ 5
Conditioning
A
Circuit
2 rounds 1) Push Up 12 reps 2) Lateral Lunge : 6 reps Es 3) Crab walk : 10m 4) Elevated feet One leg glute bridge : 20 reps 5) T raise 6) Reverse sled walk
B
Bench Press
5, 3, 1
C
Back Squat
5, 3, 1
D
Box Jump
2 x 3 @ MAX
E1
DB Squat Jump
3 x 4 @ 10 %
E2
DB Military Press
3 x 8
F1
Single Leg Deadlift
3 x 6
F2
Chin-Up
8, 6, 4 @ MAX kg
G1
2-Way Neck
3 x 20
G2
Banded on feet Barbell Roll Outs
3 x 4
G3
Band Face Pull
3 x 15
G4
Rolling Side Plank
3 x 0:45
A1
Push-Up Plus
3 x 15
A2
Band Face Pull
3 x 15
A3
Iso Wall Bridge
3 x 1 @ 30
B1
Bench Press
8, 6, 4, 10 @ 67, 72, 80, 60 %
B2
Single Leg Glute Bridge
4 x 12 @ 22.05 kg
B3
Copenhagen Plank
3 x 12 @ 0:20
C1
Barbell Upright Row
3 x 10
C2
DB Lateral Raise
3 x 10
C3
Side Lying External Rotation
3 x 12 @ 8.82 kg
