Rugby fitness program




















Single arm dumbbell row 3 90 sec 6a. EZ bar biceps curls 3 Superset 6b. Supine EZ bar triceps extensions 3 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis. Intervals 8 30 sec 90 sec 2. Max Effort 1 6 mins 90 sec Cool Down mins. Walking lunges 4 90 sec 4. Leg Extensions 3 90 sec 5. Seated calf raise 3 90 sec 6. Side planks 3 sec 60 sec. Dumbbell bench press 3 90 sec 5. Lat pulldowns 3 90 sec 6a.

Dumbbell hammer curls 3 Superset 6b. Supine dumbbell triceps extensions 3 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis. Rear foot elevated split squats 4 90 sec 4. Leg Curls 4 90 sec 5. Standing calf raise 4 90 sec 6. Weighted planks 4 45 sec 60 sec 8. Seated dumbbell shoulder press 4 90 sec 5. Single arm dumbbell row 4 90 sec 6a. EZ bar biceps curls 4 Superset 6b. Supine EZ bar triceps extensions 4 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis.

Intervals 10 30 sec 90 sec 2. Max Effort 1 7 mins 90 sec Cool Down mins. Leg Extensions 4 90 sec 5. Seated calf raise 4 90 sec 6. Side planks 4 sec 60 sec. Dumbbell bench press 4 90 sec 5. Lat pulldowns 4 90 sec 6a. Dumbbell hammer curls 4 Superset 6b. Supine dumbbell triceps extensions 4 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis.

This week incorporates a slight reduction in training volume while training intensity remains high. This should boost recovery so that you start the next phase of training feeling fresh and well-rested. Rear foot elevated split squats 2 90 sec 4.

Leg Curls 2 90 sec 5. Standing calf raise 2 90 sec 6. Weighted planks 2 45 sec 60 sec 8. This second block of training is designed to continue your momentum from block one while introducing some new exercises and increasing training intensity and volume.

Nervous system potentiator Barbell Squat Jumps 4 5 60 sec 1. TRX Rear foot elevated split squats 3 90 sec 4. Romanian deadlift 3 90 sec 5. Standing calf raise 2 60 sec 6. Pallof press 3 60 sec 7. Stability ball weighted planks 3 sec 60 sec Cardio Finisher Burpees Decline from 12 12 to 1 20 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis.

Nervous system potentiator Supine medicine ball chest throw 4 5 60 sec 1. Standing single arm dumbbell shoulder press 3 90 sec 5. Bent over barbell row 3 90 sec 6a. Alternating dumbbell biceps curls 3 Superset 6b. Cable triceps pushdown 3 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis.

Sprint 1 m sec 2. Sprint 2 m sec 3. Sprint 3 m sec 4. Sprint 4 50m sec Cool Down mins. Front foot elevated reverse lunges 3 90 sec 4.

Seated calf raise 3 60 sec 6. Dumbbell side bends 3 60 sec 7. Ab roll outs 3 60 sec. Nervous system potentiator Clap push-ups 4 5 60 sec 1. Seated cable rows 3 90 sec 4. Single arm dumbbell bench press 3 90 sec 5. Reverse barbell curls 3 Superset 6b. Broken s 1 90 sec 2. TRX Rear foot elevated split squats 4 90 sec 4. Romanian deadlift 4 90 sec 5.

Standing calf raise 4 60 sec 6. Pallof press 4 60 sec 7. Stability ball weighted planks 4 sec 60 sec Cardio Finisher Burpees Decline from 15 15 to 1 20 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis.

Standing single arm dumbbell shoulder press 4 90 sec 5. Bent over barbell row 4 90 sec 6a. Alternating dumbbell biceps curls 4 Superset 6b. Cable triceps pushdown 4 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis.

Sprint 2 m sec 2. Sprint 3 m sec 3. Sprint 4 m sec 4. Sprint 5 50m sec Cool Down mins. Front foot elevated reverse lunges 4 90 sec 4. Seated calf raise 4 60 sec 6. Dumbbell side bends 4 60 sec 7. Ab roll outs 4 60 sec. Seated cable rows 4 90 sec 4.

Single arm dumbbell bench press 4 90 sec 5. Reverse barbell curls 4 Superset 6b. TRX Rear foot elevated split squats 5 90 sec 4. Romanian deadlift 5 90 sec 5. Standing calf raise 5 60 sec 6. Stability ball weighted planks 4 sec 60 sec Cardio Finisher Burpees Decline from 20 20 to 1 20 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis. Standing single arm dumbbell shoulder press 5 90 sec 5. Sprint 3 m sec 2. Sprint 4 m sec 3.

Sprint 5 m sec 4. Sprint 6 50m sec Cool Down mins. Standing calf raise 3 60 sec 6. Reverse barbell curls 2 Superset 6b. Out and back 1.

Jog 1. On completion, rest a few minutes, stretch, and then run the same course as fast as you can. Your aim is to finish the run feeling like you could not have run any faster.

Cool down. This final block of training is designed to bring your strength and conditioning to a peak, ready for the competitive season. Nervous system potentiator Jump Rope 4 50 Jumps 60 sec 1. Step-ups with knee drive 3 90 sec 4. Single leg Romanian deadlift 3 90 sec 5. Cable wood chop 3 60 sec 7. Nervous system potentiator Medicine ball slams 4 5 60 sec 1.

Standing dumbbell push-press 3 90 sec 5. Pendlay row 3 90 sec 6a. Barbell power curl 3 Superset 6b. Close grip bench press 3 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis. Walk back to start and repeat. Back starts 5 Lie on your back, jump quickly to your feet, and sprint to the halfway line.

Pick-ups 5 Jog to the 22, sprint to halfway, jog to the next 22, and sprint to the final try line. Walk back to the start.

Lengths and sides 5 Sprint the length of the pitch, walk the width of the pitch. Cool Down mins. Nervous system potentiator Kettlebell Swings 4 5 60 sec 1. Single Leg Extensions 3 60 sec 5. Saxon side bends 3 60 sec 7. Turkish get ups 3 60 sec. Single arm cable rows 3 90 sec 4.

Incline alternating dumbbell bench press 3 90 sec 5. Zottman dumbbell curls 3 Superset 6b. Hands on medicine ball push-ups 3 AMRAP 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis. Sprint 4 25m Walk back 2. Sprint 4 50m Walk back 3. Sprint 4 75m Walk back 4.

Sprint 4 m Walk back Cool Down mins. Nervous system potentiator Jump Rope 4 50 jumps 60 sec 1. Single leg Romanian deadlift 4 90 sec 5. Cable wood chop 4 60 sec 7. Standing dumbbell push-press 4 90 sec 5. Back starts 7 Lie on your back, jump quickly to your feet, and sprint to the halfway line. Pick-ups 7 Jog to the 22, sprint to halfway, jog to the next 22, and sprint to the final try line.

Lengths and sides 7 Sprint the length of the pitch, walk the width of the pitch. Saxon side bends 4 60 sec 7. Turkish get ups 4 60 sec. Single arm cable rows 4 90 sec 4. Incline alternating dumbbell bench press 4 90 sec 5.

Zottman dumbbell curls 4 Superset 6b. Hands on medicine ball push-ups 4 AMRAP 60 sec Cool down Pulse lowerer and static stretches for major muscles with lower body emphasis. And they make sure every player on the squad is as strong and energised as the next. Layering fitness drills into your pre-season training alongside strength work is a great way to improve your speed, strength and explosiveness on the pitch; while skills-based drills, carried out throughout the season, will help ensure your reaction times, and decision making is on point all-year round.

To help power your team to glory, try out the below drills, which focus on both fitness and skill, at your next training sessions High knees steps. Heel flicks steps, running forwards while kicking your heels behind you and up towards your bum.

Ankle flips steps, starting on the ball of your foot and kicking both feet in front of you, landing back on the balls of your feet. Walking lunges 12 lunges, stepping one leg forward, flexing your opposite leg and descending until your rear knee nearly touches the ground, ensuring your front knee stays behind your front foot. Repeat with the opposite leg. Repeat on the other side, alternating between legs. Read Story. Drill 1: Rugby skill circuit training.

Workout summary:. Repeat x 4. Left side medicine ball pass. Right side medicine ball pass. Overhead medicine ball pass. Why do it? This circuit is aimed at improving your cardiovascular fitness, as well as your ball skills and reaction time when performing under high-intensity to replicate a game-like situation. Stand with your partner a couple of metres away to your left. Throw the medicine ball across your body to your partner, before they throw it back to you.

Repeat for 40 seconds then rest for 20 seconds. Stand with your partner a couple of metres away to your right. Stand facing a partner a couple of metres away from you. For best results use a testing battery that can gauge your fitness levels of many different fitness qualities.

Make sure that covers all the energy systems previously discussed. Then you simply look at how far you are from the standard on each test and the one you are weakest at should be the focus of your fitness training.

Another way to asses your rugby fitness is to take an honest look at your game or ask a trusted coach to give you honest feedback. Do you gas out after a couple of sprints? Do you struggle with the initial intensity of the game but come back as the opposition tires?

These questions often give a better insight into your fitness training needs than a one off test. Maximal Aerobic Speed training is a great way to build you aerobic capacity for rugby. It involves determining your MAS from a 5min running test and then using it to program individual specific intervals. There are loads of variations to use and the MAS numbers make it an easy way to program progression. If you have access to a good hill then you can get one hell of a fitness session in.

It should be clear by now that you fitness training should improve your ability to produce specific work that you perform in a game and obviously sprinting is high up there! The ability to repeat sprint efforts with minimal drop off in performance is extremely important for rugby players.

Some of your rugby fitness workouts should include sprint efforts with relatively short rest periods to simulate the fitness demands of a game. High Intensity Interval training is a must for anyone who is serious about getting fitter for rugby. These types of sessions will include change of direction, down and ups and of course a variety of different distance sprints.

All of these elements make them a rugby specific and tough fitness training workout. These types of sessions are short and intense which makes them a good choice to add at the end of your rugby training to add a conditioning stimulus. The majority of your running should be done on the field but treadmill fitness sessions can be a good way to reintegrate following an injury or as a change of pace when the pitch is water logged!

Difficult to perform really high intensity fitness sessions as it takes a while to get up to speed but great for aerobic work and slightly less stressful on the joints. You see rugby fitness is more about repeated high intensity sprint efforts and physical work than running continuously for long periods of time.

To really persuade you would you want to play rugby if you had the physique of a distance runner?! Complexes are great for challenging the whole body under load for a continuous time.

They will improve grip strength, body composition and conditioning. A barbell complex consists of typically barbell exercises performed back to back without putting the bar down.

Loaded heavy they can be really tough. The only issue is that usually one exercise limits the load. For instance you can squat and deadlift way more than you can overhead press. Resistance circuits involve using a selection of strength training exercises organised in a circuit to elicit a fitness effect as well as building strength. These help with preparing you for the physical aspects of rugby like rucking, mauling, scrummaging and tackling.

The goal here is to be able to produce force repeatedly with as little fatigue as possible. Strongman training is a great addition to a rugby fitness training plan. It adds variety and the exercises tend to challenge the body in compromised positions that you may just find yourself in during a game!

Farmers walks, tyre flips, sandbags and keg toss are good places to start. Really good option for front five players. Kettlebells , if used correctly, build a strong grip, back and core something that will really help your fitness and rugby performance. They are also an excellent teaching tool to learn how to hip hinge properly.

Rugby Kettlebell Workout. Medballs are great for building total body fitness for rugby. There are tons of exercises you can use which challenge the body differently to other exercises. Full body explosive exercises repeated with short rest periods is a great way to get fitter and build explosive power and rotational core strength.

They also challenge hand eye coordination as a bonus too! These are an awesome tool for building the fitness required to repeat high intensity efforts for 80 minutes. These are often over looked in rugby players fitness training. Think of these workouts as repeated speed with explosive full body lifts! Rugby players in both league and union have been known to work with wrestling coaches frequently. Wrestling has excellent carryover to the contact elements of rugby, mental toughness and is pretty tough on the cardiovascular system too!

Wrestling is a great addition to other rugby fitness sessions to spike the heart rate and increase the physicality of the workout. Here are our favourite combined rugby fitness training methods. Our machine maker workouts have been developed over years of working in pro rugby trying to figure out a formula for the most effective fitness session for rugby players.



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