RugbyIQ: Amateur Rugby 3 Month Gym Programme – Part 1
Prepared by: rugbyiq
So you are an amateur rugby player with limited time and gym equipment to get ready for the season? No problem! Below you will find a simple but effective weight training programme to help you get your muscle mass, strength and power up to speed for the season as best as possible in only 3 months. To view the full blog post for this Session click Here.
PHASE 1 WEEKLY TRAINING PROGRAMME
|
DAY 1 (Monday) |
DAY 2 (Tuesday) |
DAY 4 (Thursday) |
DAY 5 (Friday or Sat) |
|
Block 1 Exercises (Super Set) |
Block 1 Exercises (Super Set) |
Block 1 Exercises (Super Set) |
Block 1 Exercises (Super Set) |
|
B/B Squat Bench Press |
Dead lift B/B Press |
Front Squat Bench Press |
Dead lift Standing D/B Press |
|
Block 2 Exercises (Circuit) |
Block 2 Exercises (Circuit) |
Block 2 Exercises (Circuit) |
Block 2 Exercises (Circuit) |
|
B/B Curls D/B Step Ups (Climbing) Push Ups (10-20) |
B/B Rows D/B Lateral Raises Narrow Grip Bench Press | D/B Curls D/B Step Ups (Single leg) Decline Push Ups (10-20) |
One Arm D/B Rows D/B Front Raises Dips |
|
Block 3 Exercise (Circuit) |
Block 3 Exercise (Circuit) |
Block 3 Exercise (Circuit) |
Block 3 Exercise (Circuit) |
|
Incline D/B Press (Bench) Reverse D/B Lunges D/B Hammer Curls |
Pull Ups (max) or Lat Pull Down
Bent Over Reverse D/B Flyes |
Incline D/B Press (Swiss Ball) Walking Lunges (D/B or B/B) D/B Hammer Twist Curls |
Pull Ups (max) or Lat Pull Down Bent Over Reverse D/B Flyes |
|
Core & Stability Complete x 2/3 -Swiss Ball Hip raises x 10 -Bridge/Plank 30 secs -Med Ball Crunch & Toe Touches x 10-15 (feet up) |
Core & Stability Complete x 2/3 -Swiss Ball Roll Outs x 8/10 -Push Up Position & Knee to Elbow Touches x 12 -Side Plank 30s change sides |
Core & Stability Complete x 2/3 Swiss Ball Hip raises x 10 -Bridge/Plank 30 secs -Med Ball Crunch & Toe Touches x 10-15 (feet up) |
Core & Stability Complete x 2/3 Swiss Ball Roll Outs x 8/10 -Push Up Position & Knee to Elbow Touches x 12 -Side Plank 30s change sides |
Under Grip Pull Ups
Barbell Front Squat
A Side Bridge
Upper Back and Shoulder Stretch
Dumbbell Lateral Raise
Close Grip Bench Press
Bent Over Towel Barbell Row
Deadlift
Throw and Catch Crunch
Flat Bridge
A Physio Bal Hip Raise
Dumbell Alt Bicep Curl
Incline Dumbbell Chest Press
Dumbell/Plate Step Up and Knee Drive
BarBell Bench Press
