Ignatius Strength & Performance
Rugby, Strength & Conditioning
Coach
Naat Loubser
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Advanced Women's Rugby In-Season Day 1 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 6
A3
Feet Elevated Inverted Row
3 x 8
B
Trap Bar Deadlift
4 x 4 @ 85 %
C1
Barbell Split Squat
3 x 12
C2
Stability Ball Hamstring Curl
3 x 12
D1
Single Leg Hip Thrust
3 x 20
D2
Hanging Knee Raise
3 x 12
E
Single leg Bent knee calve raise
3 x 20
Tuesday
Advanced Women's Rugby In-season Day 2 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 6
A3
Feet Elevated Inverted Row
3 x 8
B
Box Jump
3 x 4 @ 0.4
C1
Incline Bench Press
4 x 5 @ 85 %
C2
1-Arm DB Row
4 x 12
D
Romanian Deadlift
3 x 6
E
Incline DB Fly
3 x 8
F
DB Lateral Raise
3 x 10 @ 22.05 kg
Thursday
Advanced Women's Rugby In-Season Day 3 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 6
A3
Feet Elevated Inverted Row
3 x 8
B
Squat Jump
3 x 5
C
Pogo Jump
3 x 12
D
Hang Power Clean
4 x 4 @ 65 %
E
Med Ball Rotational Throw
3 x 12 @ 11.02 kg
F
Med Ball Chest Pass
3 x 4 @ 11.02 kg
G1
DB Tricep Extension
3 x 10
G2
Zottman Curls
3 x 10
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