Peoria Area High School
Rugby Football Clubs
Off Season Workout 2
As a rugby strength coach I employ a conjugate method of strength training specifically because the game of rugby is a hybrid sport where, speed/strength, strength/speed, maximal strength, position specific hypertrophy, and strength endurance are all essential in the development of the player for the modern game.
| Number of Sets | Number of Reps | Percentage of Maximum |
|---|---|---|
| 8 | 3 | 90%+ |
| 6 | 4 | 85%+ |
| 4 | 6 | 80%+ |
| 3 | 8 | 75%+ |
| 2 | 12 | 70%+ |
| 1 | 24 | 60%+ |
Utilizing a four day a week training schedule with whichever training days work best for you, a plan could look like the following, of course any combinations could be used, my own training biases are obvious from the exercise selection.
| Monday | Wednesday | Friday | Saturday | Sunday |
|---|---|---|---|---|
| Block Power Snatch | Over Head Squat | Split Jerk | Good Mornings | Band Bench Press |
| Power Cleans | Front Squat | Push Press | Glut Ham Raise | Incline Bench |
| Bent Row | Box Squat | Shoulder Press | Romanian DL | Low Incline DB Press |
| Seated DB Snatch | Kneeling Squat | Seated DB Press | Reverse Hyper Dips | |
| Chins | Sprinters Squat | Dips | Single Leg Back Ext | Weighted Hindu |
| Fat Mans Chins | Super Yoke Walk | HandStand Push Up | Tyre Flips | PushUps |
The sets, reps and loads used follow the table from above top to bottom, so a total of 24 sets per training day with a total volume of 144 reps.
Or if you prefer a slightly abbreviated program per training day and work Monday to Friday with your weekends free you could try this program, the workout time is approximately 40 minutes, get in train hard get out and recover and gain the benefits.
| Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|
| Block Power Snatch | Band Bench | 45 cm Box Squat with Weight Releasers | Rack Split Jerk | Safety Bar Good Morning with Chains |
| Power Clean | Incline Bench | Front Squat | Push Press | Band Glut Ham Raise |
| Bent Over Row | 3 Board Press | 30 cm Low Box Squat with Cambered Bar | Military Press with Trap Bar | Romanian Dead Lift |
| Chins | Low Incline DB Press | Kneeling Squat | Seated DB Press | Reverse Hyper |
Exercise 1 each day is either 12 x 2 or 8 x 3, exercise 2 - 6 x 4 or 4 x 6, exercise 3 - 4 x 6 or 3 x 8, exercise 4 - 3 x 8 or 2 x 12.
Ashley Jones - Crusaders Head Strength Coach - Super 14 Rugby
