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Rugby Strength Training Program

The document provides a rugby programming schedule for Monday and Wednesday. For Monday, it includes movement prep drills followed by options for beastly circuits combining weightlifting and bodyweight exercises, with an Otago circuit and upper body only options. It finishes with care exercises focusing on the core, hips and neck. Wednesday includes movement prep drills followed by power contrast exercises combining weightlifting and plyometrics, power and speed drills, and an upper body circuit. It finishes with care exercises focusing on the hips and neck.

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Fioravanti Alessandro
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444 views2 pages

Rugby Strength Training Program

The document provides a rugby programming schedule for Monday and Wednesday. For Monday, it includes movement prep drills followed by options for beastly circuits combining weightlifting and bodyweight exercises, with an Otago circuit and upper body only options. It finishes with care exercises focusing on the core, hips and neck. Wednesday includes movement prep drills followed by power contrast exercises combining weightlifting and plyometrics, power and speed drills, and an upper body circuit. It finishes with care exercises focusing on the hips and neck.

Uploaded by

Fioravanti Alessandro
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Rugby Programming (Monday)

Movement Prep
Big Hurdles(forward & backward, under & over), Compass Lunge, Bottom up KB Press (2 x 10)

Beastly Circuit options Otago Circuit Upper Body Only


Option 1: Dead Lift/Power Clean from Hang/Front 300 metres Row in < 1 minute Renegade Row 6/6
Squat/Push Press/ Bent Over Row / Romanian
Dead Lift 10 x Mountain Climber each leg ½ Turkish Get up 6/6
Option 2: Power Clean from floor/Split jerk/Front
Squat/Hang Clean/Lunge/Bent Row 10 x Hindu Push ups Alternating DB Bench Press 6/6
Option 3: Power Snatch from floor/Push
Press/Back Squat/Hang Clean/Split Jerk/Romanian 10 x KB swings DB Turkish Row 6/6
Dead Lift
Option 4: 3 position Clean/Push Press/Jump 10 x DB Hang Clean Alternating DB Upright Row 6/6
Squat/Hang Snatch/Split Jerk behind Neck/Good
Morning 10 x Round-the-World MB Slams each side Alternating DB Shoulder Press 6/6
Option 5: Power Snatch from floor/Overhead
Squat/Push Jerk behind Head/Combo Good 6 times through 6 times through
Morning/Jump Squat/Power Clean from Hang
6 x through, 6 reps each exercise, 750m row or
2km watt bike after each circuit

CARE
Copenhagen Plank x 10/10, Nordics x 6, Cuban Press x 10, Neck Bridge (forward & backward) x
maximum hold, DB Waiter’s Walk 20m each side (twice through)
Rugby Programming (Wednesday)

Movement Prep
Overhead Squats, DB L Raise, Mini Hurdle Hops (2 x 10)
Power Contrast Power & Speed Upper Body
Power Snatch from floor/MB Scoop Toss 5 x Hurdle Jump + Box Jump Hammer High Row (10)

Push Press/Overhead Push Clean from Blocks Hammer Chest Press (10)

Band Squat/Box Jumps Full Body Twist Seated DB Clean + Press (6+6)

Banded Hip Thrust/Borzov Hops DB Single Arm Power Snatch No Momentum Sit ups (10)

Band Bench Press/Clap Push ups Landmine Alternating Power Presses Bench Pull (10)

100m Row 10m Acceleration on Run Rocket Bench Press (10)

5 reps on each, 5 timers through Seated DB Snatch + Super Slow Lower to


5 reps on each, 5 times through Shoulder (6+6)

3 times through

CARE
Lateral Lunge, DB Scarecrow, Lateral Neck Bridge (Left & Right) x maximum hold, Suitcase Walk 20m
each side (twice through)

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