Rugby Strength Training

Image via Wikipedia

In honour of the Rugby World Cup (and obviously England narrowly beating Argentina today), i have devised the following Rugby inspired strength workout. Remember always use correct form when performing exercises, this is only my advice and opinions. 

The following is a full body resistance training workout, focusing on big compound moves to target overall, functional strength.  Complete this routine three times a week and you will be standing next to Wilkinson before you know it!

Warm-up:  Five minutes light jogging and active stretching.

• Barbell Deadlift: 5 sets, 10 to 5 Reps working downwards each set as you increase the weight each set
• Bench Press: 4 sets, 6 to 8 Reps as heavy as you can go without assistance. Superset* this with explosive to failure  (push yourself off the floor with all the force you can ooooossssccccchhhh!)
• Barbell Squat: 4 sets 10 to 6 Reps working downwards each set as you increase the weight each set
• Weighted Pull-Ups: 3 sets, 8 to 10 reps with a weight that is comfortable enough to allow correct form
• Power Jerk: 3 sets, 10 reps. Deadlift the bar to waist height, in one explosive move row the bar upwards, tucking your elbows in and dropping into a half squat keeping the weight above your head with straight arms

Medicine Ball Superset: 3 super- sets* of 10 reps

 

• Medicine Ball Slam: raise the medicine ball above your head and slam it down in front of you in one fast, explosive movement                      – (Superset with) –
• Medicine Ball Wall Throw: side pass the medicine ball into a wall up to 5 metres away from you, collecting and repeating

*A super set is two exercises performed back to back with little/no rest between the exercises. 

 

Twice a week also perform sprints to further encourage explosive power. A good warm up and cool down should also be included, try a 25 minute interval session. This will mean that one of your resiatance training sessions should be pereformed using lighter weights to allow recovery from the sprints the previous day e.g.

Monday – Resistance

Tuesday – Sprints

Wednesday – rest

Thursday – Resistnace

Friday – Sprints

Saturday – Lighter weight training

Sunday – rest

Why it works?

The low rep to high set ratio of compound moves uses the whole body to encourage maximum strength gain, whilst limiting the amount of bulk you put on – you still want to be able to charge through gaps don’t you!? The explosive movements in the workout encourage dynamic strength so you will be diving in for tackles with no second thought.

If you start now you may be drafted in for the finals!

CC