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
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LOWER STRENGTH
Name: Multi Directional Lunge
SETs: 4
Reps: 3
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Lower Strength
Name: Bulgarian Split Squats
SETs: 3
Reps: 6
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Lower Strength
Name: Single Leg Squat Left
SETs: 3
Reps: 8
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Lower Strength
Name: Single Leg Squat Right
SETs: 3
Reps: 8
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Sprint Mechanics
Name: Triple High Knee Stick
SETs: 3
Reps: 6
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Upper Strength
Name: Push Press
SETs: 6
Reps: 6
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Upper Strength
Name: Banded Chest Press Left
SETs: 6
Reps: 6
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Upper Strength
Name: Banded Chest Press Right
SETs: 4
Reps: 8
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Balance
Name: Single Leg Dumbbell Passes
SETs: 4
Reps: 6
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Upper Strength
Name: Clean
SETs: 4
Reps: 8
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Balance
Name: Single Arm DB Overhead March
SETs: 4
Reps: 8
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Full Body Strength
Name: Single Leg Deadlift Left
SETs: 5
Reps: 8
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Full Body Strength
Name: Single Leg Deadlift Right
SETs: 5
Reps: 8
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Full Body Strength
Name: Weighted Pull Ups
SETs: 5
Reps: 5
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Upper Strength
Name: Upright Barbell Row
SETs: 5
Reps: 8
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Lower Strength
Name: Copenhagen Knee Drives Left
SETs: 3
Reps: 6
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Lower Strength
Name: Copenhagen Knee Drives Right
SETs: 3
Reps: 6
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