T Nation

College Rugby Training


#1

Introduction

I'm entering a new league where I will no longer be the biggest guy on the pitch, the fastest,the strongest or the best conditioned. But I do listen to my coaches and work my ass off.

This past spring my season came to an abrupt end as I suffered a foot fracture and still feel some discomfort running on it. I was bummed that I couldn't lead our rugby team to a NE Championship my senior year of high school.

But I intend to bring what I can to the table in hopes of being a starter as a freshman on my college's rugby team. I also plan on competing in my first PL competition in a few months for a little bit of fun and as a good challenge.

Stats
Age: 18
Height: 5'9
Weight: 185 lbs.
Position: Flanker (Jumper) / Center
Squat: 315 ATG
Deadlift: 385 Conventional [NO STRAPS]
Bench: 205 (pathetic)


#2

Program

  • Number of reps changes weekly *
    High Reps ---> Low Reps

Monday:
DB Powerclean -- 3 sets
Back Squat -- 4 sets
DB Incline Press -- 3 sets
SLDL -- 3 sets
Cable Rows -- 3 sets
DB Curl to Press -- 3 sets

Tuesday:
- Plyometrics
Power Hops -- 3 sets x 10 reps
Squat Jumps -- 3 sets x 10 reps
Bounding -- 2 sets x 25 meters
Power Skips -- 3 sets x 10 reps
- Conditioning
4 sets x 400 meters (2 minute rest between sets)
2 sets x 200 meters (1 minute rest between sets)
2 stadiums

Wednesday:
Deadlift -- 4 sets
Bench Press -- 3 sets
Lunges -- 3 sets
Push Press -- 3 sets
Chin-Ups -- 3 sets

Thursday:
- Plyometrics
Power Hops -- 3 sets x 10 reps
Squat Jumps -- 3 sets x 10 reps
Bounding -- 2 sets x 25 meters
Power Skips -- 3 sets x 10 reps
- Conditioning
20 minutes HIIT

Friday:
DB Snatch -- 3 sets
Front Squat -- 4 sets
DB Decline Bench -- 3 sets
Rack Pulls -- 3 sets
Bulgarian Squats -- 3 sets
CG Rack Lockouts -- 3 sets

Saturday:
2 mile run

Sunday:
Off