BP Rugby Athletics
BP Athletics
BP Rugby stands out as the premier choice for rugby enthusiasts.
I have meticulously designed an ideal regimen tailored for "Amateur" rugby players who aspire to excel on the field while maintaining a balance with other aspects of life such as family, friends, and work. Recognizing the challenges of striking this equilibrium, I acknowledge that merging these commitments can be quite intricate. However, this is where strategic training and optimal performance enter the picture. Without a clear direction, the time allocated to your training might seem wasted.
Within this program, I'll empower you to cultivate enhanced strength, speed, and endurance on the rugby field, all without compromising your existing commitments. It's entirely plausible to achieve remarkable outcomes through a focused training approach that doesn't demand excessive sacrifices. This program encompasses everything from recovery sessions to empowering strength workouts.
With a track record of coaching over a hundred athletes, I can confidently assert that this program has the potential to revolutionize your rugby journey. Remember, success is born from a blend of vigorous effort and intelligent methodology.
A1
Incline DB Bench Press
3 x 6
A2
Plank
3 x 0:45
B1
Lat Pulldown
3 x 6
B2
Double Deadbug
3 x 20
C1
Alternate Shoulder Press DB
3 x 8
C2
DB Lateral Raise
3 x 12
C3
DB Farmer Walk
3 x 0:30 @ MAX kg
A
Pogo
1 x 1 @ 20
B
9 Running Skills W-Up
15, 30
C1
Drop Jump
2 x 4
C2
Hip Flexor Pull
2 x 12
D
One Leg Broad Jump
1 x 8
E
Sled Sprints
6 x 15 @ 25 %
F
5 Cone Zigzag Drill
2 x 1
G
Falling Start sprint
1 x 4 @ 20
Echauffement Global 1
A
2 tours + 1 if you feel the need 12 rep ou 30s si iso 1) Peterson Step Down : Raise height when you feel confortable 2) Underdog pose + Push Up 3) Swiss Ball Leg curl 4) Banded Face pull 5) Deep Squat Iso 6) Banded Pull Appart
B1
Shoulder Cars
1 x 4
B2
Standing Hip CARS
1 x 4
C1
1/2 Squat Iso Push
3 x 3 @ 6
C2
Medicine Ball Slam
3 x 5 @ 17.64 kg
D
Banded Trap Bar
5, 4, 3, 3, 3 @ 60, 65, 80, 80, 80 %
E
Banded Bench Press
5, 4, 3, 3, 3 @ 60, 65, 80, 80, 80 %
F1
Banded Nordic Curl
3 x 5
F2
Chin-Up
3 x 4
G1
Prone Lying T raise
3 x 12
G2
Seated External Rotation
3 x 12 @ 10 %
G3
EZ Bar Lying Tricep Extension
3 x 12
Echauffement Global 1
A
2 tours + 1 if needed 12 rep or 30s si iso 1) ISO LUNGE 2) Lying Extension Y 3) One leg deadlift 4) Pull over 5) Glute bridge 6) triceps push up
B1
Lying Shoulder Cars
1 x 3
B2
Ankle CARS
1 x 3
C1
One leg box jump
2 x 3
C2
Kneeling Medwall Overhead Throw
2 x 5 @ 6.61 kg
D
Pin 1/2 back squat
3 x 5 @ MAX kg
E
Incline Pin Bench Press
3 x 5 @ MAX kg
F1
Between plate push up
2 x MAX
F2
Bulgarian Split Squat
2 x 8
F3
1-Arm DB Row
2 x 12
G1
Seated OvHd Twist Abs
3 x 10 @ 11.02 kg
G2
excentric Landmine
3 x 6
GASPARD LALLI
Gaspard is a strength & conditioning coach that is still doing his sport at high level. A perfect mix between experience and field practice
🔥 Unlock Your Rugby Greatness with BP Rugby! 🔥 Ready to level up your game? Join BP Rugby Athletic now for proven excellence, efficient training, expert guidance, and a winning community. Don't wait – your success starts here! Subscribe today
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Louis DeMoffart
15's Rugby entusiasta
Verified Athlete"The program was effective in helping me regain my physical fitness after an injury. This demonstrates the quality and effectiveness of the program."
Kabasele Gaetan
Captain of RCLH 15's
Verified Athlete"The program helped me reach another level of strength with a PB of 145 at bench press. But also it improved my speed with a Max of 35.3km/h on field. Consistency and hard work paid off"
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BP Rugby Athletics
BP Rugby Athletics
BP Rugby Athletics
