Rugby Workout Plan

5 Day Training Program

  • beginner level
  •  

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 program represents an intense phase where the athlete is aiming to increase his maximum strength. This program 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 neccessary during/after the phase.

Day 1

This daily workout contains 6 activities, you'll be doing the following activities:

Barbell bent over row
Sets: 4 Reps: 10

Barbell snatch grip deadlift
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 15

Barbell back squat
Sets: 4 Reps: 10

Incline barbell bench press
Sets: 4 Reps: 10

Multiplanar lunge with dumbbell
Sets: 4 Reps: 10

Day 2

This daily workout contains 10 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Standing piriformis stretch with table
Sets: 2 Reps: 2

Foam roller quadriceps (SMR)
Sets: 2 Reps: 2

Stability ball bridge
Sets: 3 Reps: 10

Exercise ball plank roll out
Sets: 4 Reps: 10

Kneeling hip flexor stretch
Sets: 2 Reps: 2

Wall standing pectoral stretch
Sets: 2 Reps: 2

Skier exercise ball oblique twists
Sets: 4 Reps: 10

Swiss ball oblique crunches
Sets: 4 Reps: 10

Long arm crunches (arms extended) on ball
Sets: 4 Reps: 12

Day 3

This daily workout contains 6 activities, you'll be doing the following activities:

Barbell bent over row
Sets: 4 Reps: 10

Barbell snatch grip deadlift
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 15

Barbell back squat
Sets: 4 Reps: 10

Incline barbell bench press
Sets: 4 Reps: 10

Multiplanar lunge with dumbbell
Sets: 4 Reps: 10

Day 4

This daily workout contains 10 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Standing piriformis stretch with table
Sets: 2 Reps: 2

Foam roller quadriceps (SMR)
Sets: 2 Reps: 2

Stability ball bridge
Sets: 3 Reps: 10

Exercise ball plank roll out
Sets: 4 Reps: 10

Kneeling hip flexor stretch
Sets: 2 Reps: 2

Wall standing pectoral stretch
Sets: 2 Reps: 2

Skier exercise ball oblique twists
Sets: 4 Reps: 10

Swiss ball oblique crunches
Sets: 4 Reps: 10

Long arm crunches (arms extended) on ball
Sets: 4 Reps: 12

Day 5

This daily workout contains 6 activities, you'll be doing the following activities:

Barbell bent over row
Sets: 4 Reps: 10

Barbell snatch grip deadlift
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 15

Barbell back squat
Sets: 4 Reps: 10

Incline barbell bench press
Sets: 4 Reps: 10

Multiplanar lunge with dumbbell
Sets: 4 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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