This 8 week program is designed to get you strong and powerful for your upcoming rugby season, consisting of 3 weekly strength and power sessions and 1 optional speed and light conditioning session. This program will focus on the elements rugby players need to excel in the sport and to help prevent common injuries.
This program features the big lifts that will impact you in the most beneficial way without the extra unnecessary exercises that will tax your body and energy systems.
A
Back Squat
5 x 5 @ 70 %
B
Bench Press
5 x 5 @ 70 %
C
Power Clean
3 x 3 @ 60 %
D
Reverse Hyperextension
3 x 15 @ 40 %
A
Single Leg Bounds
3 x 10
B
Speed Ladder
1 x 5:00
C
5 Cone Zigzag Drill
3 x 1
Conditioning
D
4 Cone Drill
Perform 4 Cone Drill 5 times - rest 30 sec then complete another 2 rounds
A
Shoulder Press
5 x 5 @ 70 %
B
Rack Pull
5 x 5 @ 70 %
C
Pendlay Row
5 x 5 @ 70 %
A
Romanian Deadlift
5 x 5 @ 70 %
B
Front Squat
5 x 5 @ 70 %
C
Partner Neck Isometric
3 x 4 @ 10
Andrew is a leading strength and conditioning coach, specialising in rugby union. Andrew has worked with elite level teenage and young adult athletes within school settings in Australia