I’ve never played rugby before, but I will when I enter college this fall. I’m trying to devise a good training program so here’s what I came up with. Tell me what you think and if anything needs to be changed.
(Reps for each set are in parentheses)
Monday:
Snatch(10,8,6,4) Jump Shrug (10,8,6) Push Press(8,6,4)
Calf Raises(20, 20) Plank(2 sets till failure)
Lateral Cone Hops(30 sec), 20 Tuck Jumps, 10 Broad Jumps, Backpedal to Sprint(100 yards), Mountain Climbers(30 sec). Repeat the whole running cycle.
Tuesday:
Bench Press(8,6,4,2) Pullups(5 sets to failure)
Dips(5 sets to failure) Handstand Pushups(3 sets to failure) Barbell Rows(10,8,8)
Run 1/2 mile twice
Run 1/4 mile four times
Run 50 yards ten times
Wednesday:
Boxing(15 min of heavy bag, 15 min of speed bag)
Run 3 miles
Thursday:
Power Clean(10,8,8,6) Romanian Deadlift(10,8,8)
Front Squat(10,8,6,4) Good Mornings(10,10,8)
Lunges(10,10,8)
Same running as Monday
Friday:
Incline Bench(10,8,6) Upright Rows(10,8,8)
Reverse-Grip Bench(10,8,6) Miliary Press(8,6,4)
One Arm DB Row(10,8,8) Curls(10,10)
Same Running as Tuesday