Rugby Off Season Workout

Bigger Stronger Leaner
1

Im 18yrs old, and i am currently in the offseason for rugby. I made myself a routine to follow for the next two months. Also, away from lifting days i do a plyometric and a core day. I would like to know what you think about it and let me know if i should change something

Monday
Hang clean 5x2
Deadlift 5x2
Db incline bench press 4x6
Bent over row 4x6
Split stance cable lift 4x10

Tuesday
Jump shrug 5x2
Squats 5x2
Step ups5x5
Bulgarian squat 5x5
Hip thrust 4x10

Thursday
Push press 5x2
Bench press 5x2
Pull ups 5x5
Db rows 4x8
Upper back worck 4x8

Friday
Squats 5x2
Cable woodchops 4x10
1 arm overhead press with db 4x8

1 leg rdl qith dumbells 4x10
Hypers 4x10

I must say that im not trying to build a lot of mass, i want to become stronger and powerfull.

2

The most obvious questions are:

  1. Which code of rugby? Union, league (and then 7s, 9s)?
  2. What position do you play?
  3. What are your current stats (weight, height, max lifts)
3

I personally can’t even consider squatting the day after Deadlifts, my back can’t hack it.

4

[quote]Casi10 wrote:
I made myself a routine to follow for the next two months.
…
I must say that im not trying to build a lot of mass, i want to become stronger and powerfull.[/quote]
If you did want/need to gain size, the offseason would be the perfect time to do it. Like Lahanimo asked, what’s your current height, weight, and general fat level? And current strength level on the basic lifts?

What happens in two months time, pre-season, practices, or games?

In the offseason, you can drop the plyos to give your body a break. Power cleans and/or snatches will maintain explosiveness. You can reintroduce plyometrics in the pre-season.

And having a day just to do core work (depending a little on what exactly you do) is kind of a waste of a rest day. I’d rather do a little core work (again, depending on what it is) on one or two regular lifting days and enjoy the added day of no training.

For the program, I’d rather see something a little better laid out, like this program from Cressey that’s specifically for athletes in the offseason:

This Waterbury strength routine would also be a good choice:

5

Without changing up your whole routine.

1st I would replace the DB Bench with the Chain Bench Press

6

[quote]Casi10 wrote:
Im 18yrs old, and i am currently in the offseason for rugby. I made myself a routine to follow for the next two months. Also, away from lifting days i do a plyometric and a core day. I would like to know what you think about it and let me know if i should change something

Monday
Hang clean 5x2
Deadlift 5x2
Db incline bench press 4x6
Bent over row 4x6
Split stance cable lift 4x10

Tuesday
Jump shrug 5x2
Squats 5x2
Step ups5x5
Bulgarian squat 5x5
Hip thrust 4x10

Thursday
Push press 5x2
Bench press 5x2
Pull ups 5x5
Db rows 4x8
Upper back worck 4x8

Friday
Squats 5x2
Cable woodchops 4x10
1 arm overhead press with db 4x8

1 leg rdl qith dumbells 4x10
Hypers 4x10

I must say that im not trying to build a lot of mass, i want to become stronger and powerfull.[/quote]

2nd I would drop the jump shrug and add onto the end of that workout medicine ball squat to overhead entension. I will try to find a video link or something.

This is done slow and controlled… Hold the medicine ball at chest, squat ass to grass, when rising up start to raise the medicine ball overhead. When at the very top of movement the medicine ball should be fully extended overhead and you should be standing on your tip toes like a calf raise

7

[quote]mbdix wrote:

[quote]Casi10 wrote:
Im 18yrs old, and i am currently in the offseason for rugby. I made myself a routine to follow for the next two months. Also, away from lifting days i do a plyometric and a core day. I would like to know what you think about it and let me know if i should change something

Monday
Hang clean 5x2
Deadlift 5x2
Db incline bench press 4x6
Bent over row 4x6
Split stance cable lift 4x10

Tuesday
Jump shrug 5x2
Squats 5x2
Step ups5x5
Bulgarian squat 5x5
Hip thrust 4x10

Thursday
Push press 5x2
Bench press 5x2
Pull ups 5x5
Db rows 4x8
Upper back worck 4x8

Friday
Squats 5x2
Cable woodchops 4x10
1 arm overhead press with db 4x8

1 leg rdl qith dumbells 4x10
Hypers 4x10

I must say that im not trying to build a lot of mass, i want to become stronger and powerfull.[/quote]

2nd I would drop the jump shrug and add onto the end of that workout medicine ball squat to overhead entension. I will try to find a video link or something.

This is done slow and controlled… Hold the medicine ball at chest, squat ass to grass, when rising up start to raise the medicine ball overhead. When at the very top of movement the medicine ball should be fully extended overhead and you should be standing on your tip toes like a calf raise[/quote]

Also, as you progress you can start to throw the ball into the floor at the end of the rep catch it and repeat

8

Or you could do 531 and tweak it here and there if he doesn’t already have one designed for performance and strength

9

I would definitely try to get access to a prowler. Incredible for rugby conditioning. If you push your prowler training and get really fucking good at it, rucks and mauls will feel like a light jog.

I would also include some HEAVY ab work like heavy front squat unracks, weighted planks, heavy farmers walks, heavy side bends, rotational work, etc. A strong, massive torso will make you that much stronger as well as that much less prone to injury in a game that’s as savagely violent as rugby, lol.