Rugby forward off season training

The purpose of this program is to build a solid base of strength and conditioning that can be taking directly into the season and pair with the in season workout program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Weeks 1-4 an intro phase designed to give a good base. Wanna be working in the 70-80% ranges here. 

Bench Press (Barbell)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Pull-Up (Assisted)

Shrug (Barbell)

Rear Delt Fly (Dumbbell)

Assault Bike

Upper body strength and cardio

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Walking Lunge (Dumbbell)

Seated Calf Raise

Neck Extension

Neck Flexion

Lower body strength + cardio 

3 rounds of burpee, kettle bell swings, squat jumps, and rowing. 

Followed by cardio

Burpee

Kettlebell Swing

Jump Squat

200m Row

Cardio circuit 

Power Clean

Deadlift (Barbell)

Box Jump

Pull-Up (Weighted)

Face Pull

Farmer's Walk (Weighted)

100m Row

Explosive power day 

4 rounds of 4 exercises 

Finish with moderate cardio

Squat Thruster

Trap Bar Deadlift

250m Row

Elliptical

Circuit training 

Incline Bench Press (Dumbbell)

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

1km Row

Upper body 

Step-Up (Weighted)

Neck Curl

300m Row

Broad Jumps

400m Row

2km Row

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