Rugby Pre-Season Workout Schedule
Weight Training
• This is a 6 week build up schedule for pre-season training
• 3 x weight training sessions per week
• 2 x speed / interval training at track per week
• 1 x plyometric training per week
Weight: Week 1 & Week 2
•
Bench press 3 x 10 reps
• Incline dumbbell press 3 x 10 reps
• Squat 3 x 10 reps
• Dumbbell lunge 3 x 10 reps (each leg)
• Shoulder shrugs (dumbbell or bar) 3 x 10 reps
• Bench dips 3 x 10 reps
• Bicep curl 3 x 10 reps
• Ab crunch x 50
• If you do not have access to weight training equipment:
• Pushups 3 sets to failure
• Squat (body weight) 3 x 25
• Lunge 4 x 10 reps (each leg)
• Bench dips 3 x 10 reps
• 4 way neck 2 x 10 (4 directions)
• Bicep curls (using anything heavy) 3 x 10 sets
• Ab crunch x 50
