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 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 neccessary during/after the phase.

Day 1

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

Barbell snatch grip deadlift
Sets: 4 Reps: 10

Incline barbell bench press
Sets: 4 Reps: 10

Barbell back squat
Sets: 4 Reps: 10

Barbell bent over row
Sets: 4 Reps: 10

Multiplanar lunge with dumbbell
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 15

Day 2

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

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

Exercise ball plank roll out
Sets: 4 Reps: 10

Skier exercise ball oblique twists
Sets: 4 Reps: 10

Swiss ball oblique crunches
Sets: 4 Reps: 10

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

Wall standing pectoral stretch
Sets: 2 Reps: 2

Kneeling hip flexor stretch
Sets: 2 Reps: 2

Standing piriformis stretch with table
Sets: 2 Reps: 2

Stability ball bridge
Sets: 3 Reps: 10

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

Day 3

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

Barbell snatch grip deadlift
Sets: 4 Reps: 10

Incline barbell bench press
Sets: 4 Reps: 10

Barbell back squat
Sets: 4 Reps: 10

Barbell bent over row
Sets: 4 Reps: 10

Multiplanar lunge with dumbbell
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 15

Day 4

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

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

Exercise ball plank roll out
Sets: 4 Reps: 10

Skier exercise ball oblique twists
Sets: 4 Reps: 10

Swiss ball oblique crunches
Sets: 4 Reps: 10

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

Wall standing pectoral stretch
Sets: 2 Reps: 2

Kneeling hip flexor stretch
Sets: 2 Reps: 2

Standing piriformis stretch with table
Sets: 2 Reps: 2

Stability ball bridge
Sets: 3 Reps: 10

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

Day 5

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

Barbell snatch grip deadlift
Sets: 4 Reps: 10

Incline barbell bench press
Sets: 4 Reps: 10

Barbell back squat
Sets: 4 Reps: 10

Barbell bent over row
Sets: 4 Reps: 10

Multiplanar lunge with dumbbell
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 15

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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