weekly rugby training schedule

Training for Rugby or your sport should be periodized to reflect the season and to maximize your work output. Your training shouldn’t have a detrimental impact on your playing season. Off Season training should be building strength and power, and in season training should be more of a maintenance phase.

The greatest hurdle to overcome with strength and conditioning program for a team is the compliance factor. Getting your team to practise is one thing, but to have them do the accessory work needed to increase the frequency of their training can be a challenge. With online shared drives and google documents you can track and have some more accountability with your team members. When you quantify the workout in either task dependant or time dependant type of workouts, then you will have a greater ability for to track your players progress.

There are two different ways to program workouts: time priority based workouts, and task priority based workouts.  A task priority workout is done for time, or as fast as you can.  For instance, doing a certain amount of rounds or reps is a task workout.  For example: “Complete 5 rounds,” or “Complete 50 reps,” etc.

A time priority workout is usually an AMRAP (as many rounds as possible) .  If you’re doing as many rounds or reps as possible in a given time cap, that’s a time priority workout.

 

Offseason- From the end of previous season to eight weeks before the first Club Practice of the next season.

Monday Weight Training and Plyometrics
Tuesday Interval Training or other activity
Wednesday Weight Training and Plyometrics
Thursday Light and Easy Interval Training
Friday Off
Saturday Any Sports Activity or Fartlekking
Sunday Long Slow Distance

Preseason – Eight weeks before the first Club Practice of the next season to the first Club Practice.

Monday – Weight Training and Plyometrics
Tuesday – Interval Training
Wednesday – Weight Training and Plyometrics
Thursday – Interval Training
Friday – Off
Saturday – Fartlekking
Sunday – Long Slow Distance

Inseason – From the first Club Practice through the end of the season.

Monday – Weight Training and Plyometrics
Tuesday – Club Practice
Wednesday – Interval Training
Thursday – Club Practice
Friday – Off
Saturday – Club Match or Fartlekking
Sunday – Long Slow Distance

 

Core Competencies Weight Training for Rugby

1. Shoulder Presses

2. Kettlebell Work, Swings, Clean and Presses, Snatches

3. Pull ups / Chin ups

4. Bench Press

5. Bent over Rows

6. Turkish Get Ups

7. Back Squats / Front Squats

8. Deadlifts

9. Power Cleans

 

1.
Monday [High Volume/Moderate Intensity]
Squat 5X5 (90% of 5rm)
Standing Press 5X5
Bench Press 5X5
Power Clean 5X3 (or Bentover BB Row 3×8)

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Back Extensions or GHR 5×10
Chin ups 3×12

Friday [Low Volume/High Intensity]
Squat 1X5 (build up to 5RM with singles and doubles)
Bench Press 1×5 – build up to 1 set with singles and doubles
Press Assistance
Deadlift 1X5 ( try to use a higher weight each week)

 

2.
Monday [High Volume/Moderate Intensity]..
Squat 5X5
Bench Press 5X5
DE Deadlift 8×1 @ 45% 1RM
Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Overhead Press 3X3 @ 80% of 5RM
Back Extension/GHR 5×10
Chin ups 3×12

Friday [Low Volume/High Intensity]
Squat 1X5 @ 100 % of 5RM
Bench Press 1X5
or 5X3
or 5X2
or 5X1
Deadlift 1X5 (set new PR)

3.

Monday [High Volume/Moderate Intensity]
Squat 5X5
Push Press 6X3
Power Clean 8X3

Wednesday
Back Squat 2X5 (@80% of 5RM)
Press 2X5
Back Extension/GHR 5×10
Chin ups 3×12

Friday [Low Volume/High Intensity]
Squat 1X5
Push Press 1X1 (Ramping to a max single)
or 1×2
or 1×3
Deadlift 1X5
or 2×3
or 3×2
or 5×1
Monday [High Volume/Moderate Intensity]
Squat 3X8
Bench Press/Press 3X8 (Alternating)
Assistance work
Deadlift 1×5

Wednesday [Low Volume/Low Intensity]
Front Squat 3×3
Press/Bench Press 2X5 (@80% of 5RM) (Alternating)
Assistance work
Back Extension/GHR 5×10
Chin ups 3×12

Friday [Speed Sets]
Box Squat, 8-12 doubles with 45-65% of 1RM (1 min. rest)
Speed Bench Press/Press, 8-10 triples with 50-60% 1 RM (1 min. rest) (Alternating)
Deadlift, 6-10 singles with 40-50% 1RM (30 sec. rest)

 

Interval Training:  Based Generally on  a 1:1 Work to Rest Ratio

Ladder work based on interval training

one 25 m

one 50 m

one 75 m

one 100 m

one 75 m

one 50 m

one 25 m

Total for one set 400 yards

25’s and 50’s at max effort, the 75’s and 100’s are at 75 -80 % of max effort for a greater sustained effort.

 

7 Quick and Easy Airdyne Workouts!

Looking for a quick workout on the Airdyne? Look no further and download our FREE PDF 7 Quick and Easy Airdyne Workouts! 

 

P.S. most people love workout #5 ! 

We will send you our FREE PDF shortly. Happy dyn-ing!