BR Sports Performance
RugbyThis program is designed to increase your speed and speed endurance, strength, and power as well as aerobic fitness which, in turn, will improve aerobic fitness by default.
This program is suited to those playing Seven's rugby, or for players looking to improve their immediate speed, acceleration and strength to toughen out opponents through out the games, improving fitness to get through the entire minutes of a game
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Falling Starts
4 x 30
B
Sprint
4 x 100
C
Triangles
D
Sprint
A
Jog
1 x 5:00
B
Dynamic Stretches
1 x 15
C
Sprinting Drills
3 x 20
D
Strides
5 x 50
E
Standing Starts
5 x 10
A1
Back Squat
3 x 5
A2
Box Jump
3 x MAX
B1
Bench Press
3 x 5
B2
Plyo Push-Up
3 x MAX
C1
Weighted Pull Ups
3 x 5
C2
Medicine Ball Slam
3 x MAX
D
KB Russian Twist
3 x 12
E
Treadmill Push
8 x 30
A
Barbell Hip Hinge
B
Romanian Deadlift
C
Bent Over Row
D
Hang Clean
E
Front Squat
F
Push Press
A
Jog
1 x 5:00
B
Dynamic Stretches
1 x 15
C
Sprinting Drills
3 x 20
D
Strides
5 x 50
E
Standing Starts
5 x 10
A
Zig Zag sprinting
B
T Sprints
C
Deck of card sprints
5 x 5
A
Barbell Hip Hinge
B
Romanian Deadlift
C
Bent Over Row
D
Hang Clean
E
Front Squat
F
Push Press
A1
Deadlift
3 x 5
A2
Standing Long Jump
3 x MAX
B1
Seated DB Shoulder Press
3 x 5
B2
Push Press
3 x MAX
C
1-Arm DB Row
3 x 10
D
Roll Up Crunch
3 x MAX
E1
Jump Rope
8 x 20
E2
KB swings
8 x 20
F1
Air Squat
F2
Push-Up
A
Jog
1 x 5:00
B
Dynamic Stretches
1 x 15
C
Sprinting Drills
3 x 20
D
Strides
5 x 50
E
Standing Starts
5 x 10
A
Sprint
6 x 30
B
Sprint
5 x 50
C
Sprint
4 x 75
D
Sprint
3 x 100
