T Nation

1 Day a Week Weights for Rugby

A mate of mine needs to do weight training once a week for rugby. He would be a beginner at weight training too.

Anyone know any good routines he could do?

Why once a week? Is he currently in-season? I would recommend the WS4SB 3 in-season template: http://www.defrancostraining.com/articles/articles.htm

Nah - it’s all the time he has; he’s got other commitments.

5-6 sets of each, vary the reps, but mostly low reps (5-6)

Squat
Bench
Row
Clean & Press

Was thinking along those lines JBMan - would clean & press be good for a beginner weightlifter though?

[quote]BigAndyJ wrote:
Was thinking along those lines JBMan - would clean & press be good for a beginner weightlifter though?[/quote]

He should learn sometime butin season might not be the right time. What position does he play? What bodytype is he?