Musashi Performance Lab

Off season Rugby

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Goal: Sport Specific Strength

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: Barbell Squat

    SETs: 5

    Reps: 8

  • LOWER STRENGTH

    Name: Multi Directional Lunge

    SETs: 4

    Reps: 3

  • Lower Strength

    Name: Bulgarian Split Squats

    SETs: 3

    Reps: 6

  • Lower Strength

    Name: Single Leg Squat Left

    SETs: 3

    Reps: 8

  • Lower Strength

    Name: Single Leg Squat Right

    SETs: 3

    Reps: 8

  • Sprint Mechanics

    Name: Triple High Knee Stick

    SETs: 3

    Reps: 6

WATCH THE DAY 1 VIDEO:
WATCH THE DAY 2 VIDEO:
WATCH THE DAY 3 VIDEO:
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