Betraining
Rugby5 sessions per week
Must use App app to view and log training
Team Training
A1
Hang Power Clean
6 x 2
A2
Travelling Leaps
2, _ , 2, _ , 2, _ @ 10, _ , 10, _ , 10, _
A3
Double Clutch Overhead Med Ball Slam
_ , 5, _ , 5, _ , 5
B1
Squats
2, 2, 2, 2, 2, MAX
B2
Depth Hurdle Jump to Broad Jump
3, _ , 3, _ , 3, _
B3
Seated Rock Back Box Jump
_ , 5, _ , 5, _ , _
C1
BB Single Leg RDl to Pins
3 x 5
C2
Goblet Squat
12, MAX
D1
Hand Supported Single Leg Deadlift
2 x 10
D2
RFE Split Squat With Rotation
2 x 8
D3
3-Way Ab Wheel Rollout (w/ MB)
2 x 12
A
GENOUX
For Completion
B
CHEVILLE
For Completion
C
DOS
For Completion
D
EPAULES
For Completion
A1
Band Assisted Plyometric Push Drop Push Ups
3 x 5
A2
MB - OH Slam to Chest Pass
3 x 5
A3
Seated Banded Speed Row
3 x 2 @ 5
B1
Banded CG Bench Press
6, 5, 5, 5, MAX, 25
B2
Explosive Sled Row
4 x 8
C1
Feet Supported Dip
10, 10, MAX
C2
TRX Row
3 x 10
D
Arms Race 2.0
1 x 8:00
A
GENOUX
For Completion
B
CHEVILLE
For Completion
C
DOS
For Completion
D
EPAULES
For Completion
A
GENOUX
For Completion
B
CHEVILLE
For Completion
C
DOS
For Completion
D
EPAULES
For Completion
A1
Trap Bar Deadlift
2, 2, 2, 2, 2, MAX
A2
Depth Hurdel Jump To box
2, 2, 0, 2, 2, 0
B1
Strict Press Oscillatory Method
6 x 4
B2
Chin-Up
3, 3, 3, 3, 3, MAX
C1
Shoulders Shocker 1.0
2 x 32
C2
Rear Delt Flyes
2 x 24
C3
45-Degré Back Extension with Row
2 x 15
A1
10x10 Sprint Protocole
3 x 10 @ 10
A2
SL Power Series 14.0
For Completion
B1
Barbell Bench Press
1, 3, 3, 3, 3, MAX
B2
TK Med-ball Chest Throw
5, 0, 5, 0, 5, 0
C1
Multi-Grip Cable Pulldown
12, 10, 8
C2
Dumbbell Close Grip Bench Press Eccentric
10, 10, 25
D
Arm Race 1.0
1 x 10:00
A1
Option 1: Sprints Lestés
5 x 20
A2
Option 2: MB Sprint Starts
4 x 20
B
Sprint
5 x 40
C
Optionnel: Extended Tempo
2 x 5 @ 100
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Rugby2025
Rugby2025
Rugby2025
