T5T - OFF SEASON STRENGTH - PART 1
Tight 5 Training
RugbyWe understand that maintaining consistent and maximum-effort strength training during the season can be challenging. In the off-season, athletes often focus on preparing their bodies for the upcoming pre-season. T5T is here to debunk the myth that strength gains can't be made during this time. We aim to prove that you can effectively build strength in the off-season, ensuring you're fully prepared for pre-season and the following season
A
Safety Bar Squat
4 x 5
B
Deadlift
1, 2
C
Block Deadlift
2 x 5
D1
Seated Cable Row
4 x 8
D2
Barbell Row
4 x 8
A
Bench Press
5 x 5
B
Close Grip Bench Press
3 x 5
C
Seated Military Press
4 x 5
D1
DB Lateral Raise
4 x 8
D2
Rear Delt Flyes
4 x 8
E1
Tricep Pushdown
4 x 8
E2
DB Bicep Curls
4 x 8
A
Back Squat
3, 5
B
Pause Back Squat
2 x 5
C
Leg Press
5 x 20
D1
Lat Pulldown
4 x 8
D2
Seated Cable Row
4 x 8
A
Bench Press
3 x 3
B
Paused Bench Press
2 x 3
C
Floor Press
3 x 5
D1
Plate Front Raise
3 x 20
D2
DB Lateral Raise
3 x 20
D3
Rear Delt Flyes
3 x 20
E1
Skull Crushers
4 x 8
E2
Hammer Curl
4 x 8
Ieuan Probert - T5T Founder
With 9 years of experience in professional Rugby Union across various roles, I am now aiming to enter the strength and conditioning market with a specialization in training tight five forwards