Rugby Workout: Weight Training Exercises for the Sport and Strength
beginner level
Rugby WorkoutLooking for a rugby training program? Start with these sports exercises for strength here.
Like any program, the success of this will be from how you manipulate the training variables during the phase it is used in and how you vary the phases over the entire year.
This workout represents an intense phase where the athlete is aiming to increase his maximum strength. This workout is to be used during the latter part of the off season and at points during the in season.
To ensure optimal adaptation and progress, divide the length of your training phase into three and insert the following progression (e.g., for six week training phase): Weeks 1 & 2 - 5 reps/exercise (10 for supplement exercises) Weeks 3 & 4 - 3 reps/exercise (8 for supplement exercises) Weeks 5 & 6 - 1 rep/exercise (6 for supplement exercises).
Ensure the athlete has a full training background with basic strength and technique to perform this phase. Insert recovery days and weeks as per necessary during/after the phase.
Rugby players must have a variety of fitness "weapons" in their arsenal in order to be successful. Forwards are no longer just big, slow, pushing machines, and backs must do more than just wait for the ball and run in tries; they must be able to compete physically with all of the players on the field.
Each player must be fit (and strong) enough to run up and down the field at a frenetic pace.
Fitness, defined as the successful adaptation to a stressor, is unique. That is to say, you are qualified for your position. To determine the type of training required, it is necessary to first analyze the physical demands of rugby and then create a training plan to meet those demands.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 15
- Sets: 4
- Reps: 10
This daily workout contains 10 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 15
- Sets: 4
- Reps: 10
This daily workout contains 10 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 15
- Sets: 4
- Reps: 10
