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10 week Rugby Training
The Test: Test yourself at the very beginning and record.
40 @ 2 ( Rest plenty between, take your best time)
300 yd shuttle test. (Place cones 60 yds apart, shuttle run 5
lengths)
Bench Press (Body Weight) – Max reps
Vertical Leap( if you have a way to test this) 2 reps, take best
* Where the program says 3 days its on weeks with no games.
Substitute 1 day of running for a game. You will be over trained
most of the season and will play games tired. This is intentional.
If you have access to strongman (e.g. tires, wheelbarrows, etc..)
substitute it in for a lift. Rest the week before St. Louis and
before ITT’s.
Week 1/Week2
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Day 1:
Bench Press
Dumbell Incline
Squat
Lunge
GHD
Pullups
Shrugs
Triceps
Biceps
Calf Pops/Dorsi Flex
Crunch |
3 X 10 3 X 10
3 X 10 @ 60% of max
2 X 10
3 X 5
3 X 6
3 X 15
3 X 10
3 X 10
2 X 10
50x |
Day 2
Power Clean
High Pull
Hyperextension
Military Press
Rear Delts
Seated Calfs
Low Row
V- Ups
Triceps
Biceps |
3 X 6 3 X 10
3 X 15
3 X 10
3 X 10
3 X 12
3 X 10
3 X 8
2 X 10
2 X 10 |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Calf Raise
Incline Bench
DB Fly
Hanging Knee Ups
4 way neck
Rotator cuff |
3 X 10 @ 60% of max 3 X
12
3 X 5
2 X 8
2X8
3 X 15
3 X 8
2 X 12
2 X 12
2 X 12 each way
2 X 15 |
Week 1: 3 days: 4 X 350 yds
<60 secs, 3 minutes rest between each 1 day plyometrics
Week 2: 3 days 5 X 350 yds <60 secs, 3 minutes rest
between each
1 day plyometrics |
Week 3
|
Day 1:
Bench Press
Incline Bench
Squat
Lunge
GHD
Pullups
Shrugs
Triceps
Biceps
Calf Pops/Dorsi Flex
Crunch |
4 X 10 3 X 10
4 X 10 @ 70% of max
2 X 10
3 X 5
4 X 6
3 X 15
3 X 10
3 X 10
3 X 10
2 X 25 |
Day 2
Power Clean
Low Row
High Pull
Hyperextension
Military Press
Rear Delts
Triceps
Biceps
V-Ups
Superman
Seated Calf |
4 X 6
4 X 10
3 X 10
3 X 15
4 X 10
2 X 12
2 X 8
2 X 8
3 X 8
3 X 3
3 X 15 |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Calf Raise
Incline Bench
DB Fly
Rotator cuff
Hanging Knee Ups
4 way neck |
4 X 10 @ 65% of max
3 X 10
3 X 5
2 X 8
2 X 8
3 X 15
4 X 8
2 X 12
3 X 10
2 X 10
2 X 12 each way |
2 or 3 days 6 X 350 yds < 60 secs.
3 minutes rest between each. 1 day plyometrics |
Week 4
|
Day 1:
Bench Press
DB Incline
Squat
Lunge
GHD
Pullups
Shrugs
Triceps
Biceps
Calf Pops/Dorsi Flex
Crunch |
4 X 8 3 X 8
5 X 5 @ 75% of max
2 X 10
4 X 5
4 X 6
3 X 12
3 X 8
3 X 8
3 X 10
50x |
Day 2
Power Clean
Low Row
High Pull
Hyperextension
Military Press
Rear Delts
Triceps
Biceps
V-Ups
Superman
|
4 X 4
4 X 8
3 X 8
3 X 12
4 X 8
2 X 10
2 X 8
2 X 8
3 X 8
3 X 3 |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Calf Raise
Incline Bench
DB Fly
Rotator cuff
Hanging Knee Ups
4 way neck |
5 X 5 @ 75% of max
3 X 12
4 X 5
2 X 8
2 X 8
3 X 12
4 X 6
2 X 12
3 X 8
3 X 10
2 X 12 each way |
3 days 6 X 200 < 34 secs 90 secs
rest
4 X 100 < 15 secs 45 secs rest
1 day plyometrics
|
Week 5
|
Day 1:
Squat
Bench Press
DB Incline
Lunge
GHD
Pullups
Shrugs
Triceps
Biceps
Calf Raise
Crunch |
5 X 5 @ 85% of max 4 X
6
3 X 8
2 X 10
4 X 5
4 X 6
3 X 12
3 X 8
3 X 8
3 X 12
50x |
Day 2
Power Clean
Low Row
High Pull
Hyperextension
DB Military Press
Rear Delts
Triceps
Biceps
Calf Pops
V-Ups
|
4 X 6
4 X 8
3 X 8
3 X 12
4 X 8
2 X 10
2 X 8
2 X 8
2 X 10
2 X 8 |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Seated Calf
Incline Bench
DB Fly
Rotator cuff
Hanging Knee Ups
4 way neck |
5 X 5 @ 75% of max
3 X 12
4 X 5
2 X 8
2 X 8
3 X 12
4 X 6
2 X 10
2 X 15
3 X 8
2 X 12 each way |
Test on Monday 2 days
10 X 100 < 16 secs 20 secs rest
rest 2 mins
8 X 80 < 13 secs 20 secs rest
rest 2 mins
6 X 60 < 9 secs 20 secs rest
rest 2 mins
4 X 40 all out
2 days plyometrics
|
Week 6
|
Day 1:
Bench Press
DB Incline
Squat
Lunge
GHD
Pullups
Shrugs
Triceps
Biceps
Calf Raise
Crunch |
5 X 5 3 X 8
5 X 10 @ 65% of max
2 X 8
4 X 5
4 X 6
3 X 12
3 X 8
3 X 8
3 X 10
50x |
Day 2
Power Clean
Low Row
Rear Delts
Hyperextension
Military Press
High Pulls
Rot Cuff
Triceps
Biceps
V-Ups
Calf Pops/Dorsi
|
3 X 5
4 X 8
2 X 8
3 X 12
4 X 8
2 X 10
2 X 10
2 X 8
2 X 8
3 X 8
3 X 10 |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Seated Calf
Incline Bench
DB Fly
Rotator cuff
Hanging Knee Ups
4 way neck |
5 X 10 @ 55% of max
3 X 10
4 X 5
2 X 6
2 X 6
3 X 12
4 X 6
2 X 10
2 X 12
3 X 10
2 X 12 each way |
2 days 10 X 100 < 16 secs 20
secs rest
rest 2 mins
8 X 80 < 13 secs 20 secs rest
rest 2 mins
6 X 60 < 9 secs 20 secs rest
rest 2 mins
4 X 40 all out
2 days plyometrics
1 day
2 X 300 shuttle test < 49 secs 5 min rest |
Week 7
|
Day 1:
Bench Press
DB Incline
Squat
Lunge
GHD
Pullups
Shrugs
Triceps
Biceps
Crunch |
5 X 5 3 X 8
5 X 10 @ 70% of max
2 X 8
4 X 6
4 X 6
3 X 10
3 X 12
3 X 12
100x |
Day 2
Power Clean
Low Row
High Pulls
Hyperextension
DB Military Press
Rear Delts
Rot Cuff
Triceps
Biceps
V-Ups
|
4 X 4
4 X 6
3 X 6
3 X 10
4 X 6
2 X 8
2 X 10
2 X 6
2 X 6
4 X 8 |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Seated Calf
Incline Bench
DB Fly
4 way neck
Rotator cuff
Hanging Knee Ups
|
5 X 10 @ 50% of max
3 X 10
4 X 6
2 X 6
2 X 6
3 X 10
4 X 4
2 X 10
2 X 10 each way
2 X 8
2 X 8 |
1 day 12 X 40 @ 90% rest 2 min
after 6
10 X 10 all out( 5 X 10 run 100 yds repeat)
1 day
2 X 300 yd shuttle test < 49 secs
rest 5 min between
2 days plyometrics |
Week 8
|
Day 1:
Bench Press
DB Incline
Squat
Lunge
Pullups
GHD
Shrugs
Calf Raise
Triceps
Biceps
V-Up |
4 X 10 3 X 6
5 X 5 @ 85% of max
2 X 10
4 X 6
3 X 5
3 X 10
3 X 12
5 X 6
5 X 6
3 X 8 |
Day 2
Power Clean
Low Row
High Pulls
Hyperextension
DB Military Press
Shrugs
Rear Delts
Rot Cuff
Triceps
Biceps
Crunch
|
4 X 6
4 X 6
3 X 6
3 X 10
3 X 6
2 X 8
2 X 10
2 X 10
2 X 10
2 X 10
100 x |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Calf Pop/Dorsi Flex
Incline Bench
DB Fly
4 way neck
Hanging Knee Ups
|
5 X 5 @ 75% of max
3 X 10
4 X 5
2 X 6
2 X 6
3 X 10
4 X 4
2 X 10
2 X 10 each way
2 X 8 |
1 day
14 X 40 @ 90% rest 2 min after 7
15 X 10 (5 X 10 yds run 100 3 sets)
3 X 100 @ 90%
1 day: rest
1 day
2 X 300 yd shuttle test rest 5 min between
2 days plyometrics |
Week 9
|
Day 1:
Bench Press
DB Incline
Squat
Lunge
GHD
Pullups
Shrugs
Triceps
Biceps
V-Up |
3 X 10 3 X 10
3 X 3 @ 90% of max
2 X 10
4 X 6
4 X 5
3 X 10
3 X 10
3 X 10
3 X 10 |
Day 2
Power Clean
Low Row
High Pulls
Hyperextension
Rear Delts
DB Military Press
Rot Cuff
Triceps
Biceps
Knee Raises
Seated Calf |
3 X 6
3 X 10
3 X 10
3 X 10
3 X 10
3 X 10
2 X 10
2 X 8
2 X 8
3 X 8
2 X 12 |
|
Day 3
Squat
Side Lunge
GHD
Leg Extension
Leg Curl
Calf Pop/Dorsi Flex
Incline Bench
DB Fly
Rotator Cuff
4 way neck
Crunch
|
3 X 3 @ 70% of max
3 X 10
3 X 5
3 X 6
3 X 6
3 X 10
3 X 10
2 X 10
2 X 10
2 X 12 each way
100x |
1 day
16 X 40 @ 90% rest 2 min after 8
20 X 10 ( 5 X 10 yds, run 100 4 sets)
4 X 100 @ 90%
1 day
1 X 300 yd shuttle test < 49 secs
2 days plyometrics |
Week 10:
| 1
day
6 X 200 shake out
1 day rest
1 day Final Test |
Plyometrics and fast twitch:
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Weeks 1 - 3: Flexibility
8 minutes
4 X 10 yd butt kicks
4 X 10 yd high knees
2 X 10 jump knees to chest
2 X 10 side hops
2 X 10 skater
2 X 10 sec dot drill
2 X 10(each leg) 1 leg hops
2 X 1 standing long jump
2 X 3 standing long jump
2 X 1 standing triple jump |
Weeks 4 –6: Flexibility 8
minutes
6 X 10 yd butt kicks
6 X 10 yd high knees
2 X 12 jump knees to chest
2 X 12 side hops
2 X 12 skater
2 X 12 sec dot drill
2 X 12(each leg) 1 leg hops
3 X 1 standing long jump
3 X 3 standing long jump
3 X 1 standing triple jump |
|
Weeks 7 –8: Flexibility 8
minutes
4 X 10 yd butt kicks
4 X 10 yd high knees
3 X 10 jump knees to chest
3 X 10 side hops
3 X 10 skater
3 X 10 sec dot drill
3 X 10(each leg) 1 leg hops
4 X 1 standing long jump
4 X 3 standing long jump
4 X 1 standing triple jump |
Week 9: Flexibility 8
minutes
4 X 10 yd butt kicks
4 X 10 yd high knees
3 X 12 jump knees to chest
3 X 12 side hops
3 X 12 skater
3 X 12 sec dot drill
3 X 12(each leg) 1 leg hops
4 X 1 standing long jump
4 X 3 standing long jump
4 X 1 standing triple jump |
GHD...not sure what it stands for, but basically-
- Done with partner. On knees, partner holds back of legs
(calves/ankles) Lower your chest to the floor slowly...then back up
fast. You will feel it in hamstrings...a lot! If you don't have a
partner, use prone leg curl and perform the same way...down slow,
pull quickly.
- Superman- Lying flat on stomach, with arms over head, lift arms
and legs off the ground. Idea is to have only your hips on floor.
Lower and repeat for reps.
- Hyperextension is reverse crunch. Thing you put feet in, and
pads are at hips and lower top half to the floor, and come back to
erect position. For lower back...I can show you if you are not sure
what I am talking about.
- V-ups- like sit-ups. On back, legs out straight, arms over top
of head. Raise legs and arms up until they meet above you, like a
v...
Not sure if it says on their but time your rest period at 60secs
between sets...should stay on task and whip through these in about
an hour...
Printable version
HERE
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