Musashi Performance Lab

PRE season Rugby

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Goal: Speed and Power

Overview: The Rugby Training Program is designed to develop sport-specific strength, speed & power, and agility & movement across the off-season, pre-season, and during the season. Follow this comprehensive 3-day program, in conjunction with the Rugby Nutrition Plan, to see optimal improvement in performance

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  • LOWER STRENGTH

    Name: Half Squat

    SETs: 6

    Reps: 4

  • LOWER STRENGTH

    Name: Bulgarian Split Squats

    SETs: 6

    Reps: 4

  • Lower Strength

    Name: Deadlift

    SETs: 5

    Reps: 8

  • Lower Power

    Name: Romanian Deadlift And Drop

    SETs: 4

    Reps: 6

  • Speed

    Name: Kneeling Lunge Box Jump Left

    SETs: 3

    Reps: 6

  • Speed

    Name: Kneeling Lunge Box Jump Right

    SETs: 3

    Reps: 6

WATCH THE DAY 1 VIDEO:
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WATCH THE DAY 3 VIDEO:
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