T Nation

My Rugby Workout (wing position)

So after taking some peoples opinions on board and using Joe Defrancos WS4SB i have came up with this any input greatly appreciated. If anyone thinks i have chosen the wrong exercise please say so.

MONDAY
Bench Press Work up to max set of 5
Flat dumbbell bench press 2x max reps
Barbell rows
superset 3x10
Flyes
Barbell Shrugs 3x12
Dumbbell Curls 3x8

TUESDAY
Tuck Jumps 6x3
Bulgarian Split Squats 3x8
Romania Deadlift 3x8
Dumbbell side bends 4x10

TUESDAY CONDITIONING
10x20 meter sprints
6x40 meter sprints
4x90 sprints

THURSDAY
Dumbbell bench press 3x max reps
Lat pulldowns
superset 3x10
Rear delt flyes
Military press 3x10
Barbell shrugs 3x8
Thick Bar holds 3x max times

FRIDAY
Deadlift Work up of max sets of 5 reps
Bulgarian SPlit Squats 3x10
Romanian Deadlifts 3x10

FRIDAY CONDITIONING
20 meter shuttles
Interval training

Hey mate, do you have access to weights and a track at the same time? If so id squat and then sprint- dan john has written a good article on this for conditioning.
Bulgarian split squats arent really the besr right before running just because its a unilateral movement.
The weights days look good to me. Ive used WS4SB with some good success. Might also be worth researching some sprinting technqiue. Also try sprinting both with and without the ball- quite different when at top speed! Good luck

I m also a rugby player, and one very effective excercise are cleans and this is a very good power movement. Also in my workout I like to include rows.

You probably aren’t going to be able to handle all of that in season

yep looks fine

follow WS4SB and you cant really go wrong. Just make sure you cycle lifts every 3-4 weeks.