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
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LOWER STRENGTH
Name: Bulgarian Split Squats
SETs: 6
Reps: 4
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Lower Strength
Name: Deadlift
SETs: 5
Reps: 8
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Lower Power
Name: Romanian Deadlift And Drop
SETs: 4
Reps: 6
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Speed
Name: Kneeling Lunge Box Jump Left
SETs: 3
Reps: 6
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Speed
Name: Kneeling Lunge Box Jump Right
SETs: 3
Reps: 6
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Speed
Name: Wall Sprinter Drives Single
SETs: 4
Reps: 30 secs
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Speed
Name: Wall Sprinter Drives Double
SETs: 4
Reps: 30 secs
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Speed
Name: Wall Sprinter Drives Triple
SETs: 4
Reps: 30 secs
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Core Strength
Name: Bear Crawl Side Ways
SETs: 4
Reps: 20
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Deceleration
Name: DB To Toes Stabilisation Jumps Single Leg Land Left
SETs: 3
Reps: 6
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Deceleration
Name: DB To Toes Stabilisation Jumps Single Leg Land Right
SETs: 3
Reps: 6
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Agility
Name: Agility Cone Hops Side To Side
SETs: 4
Reps: 6
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Agility
Name: Fast Feet On Plate
SETs: 4
Reps: 30 secs
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Upper Strength
Name: Glute Bridge Pullover
SETs: 5
Reps: 8
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Upper Strength
Name: Push Press
SETs: 5
Reps: 8
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Specific Endurance
Name: Side Shuffle Burpee
SETs: 3
Reps: 6
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Specific Endurance
Name: Bear Crawl Back And Forward
SETs: 3
Reps: 6
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