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CTs rugby program
Ok since you are a second row you are likely tall which is one of the reasons why you lack explosiveness. You are likely a neurotype 1A, which is stronger than he is explosive, which is another par of the problem.
While I can’t give you a program; it’s part of the services I offer and it would take WAY too long for a simple forum I can give you some advice.
- You first need to program your body to be able to use the stretch reflex efficiently. This is the first step in becoming explosive. However since Type 1A are not built for being explosive, doing jumps and plyo right away will not work and it will drain your nervous system too much. A Type 1A cannot do explosive work (especially plyometrics) without first becoming more efficient at utilizing the stretch reflex.
Here is a progression I use. This can be used with any big compound movement but I prefer the squat, power clean from the hang (if you are comfortable with the olympic lifts) and bench press.
WEEKS 1 and 2 - Lower to around 2" above the lowest position in the eccentric portion (2" above the bottom of your squat, 2" from the chest in the bench, 2" above the knees in the power clean from the hang). Hold the position 2-3 seconds. After the hold, QUICKLY lower the last 2" and immediately switch to lifting the bar as explosively as possible
WEEKS 3 - 4 - Lower to around 4" above the lowest position (so 2" higher than the 2 weeks prior), hold 2-3 seconds and quickly lower the lat 4" then rapidly switch and lift explosively.
WEEKS 5 - 6 Do a regular movement, no pauses, but try to “accelerate down” for the second half of the lowering phase, catch a rebound and lift explosively.
The load on the bar should be moderate, 60-65% for 5-6 sets of 3 reps. If you can’t lift explosively, lower the weight.
The same is done with jumps:
WEEK 1 : Using a box that, when you are seated on it, your knees are about a 110 degrees angle. Sit on the box and jump up as high as possible from the box (don’t stand or use weight shift to jump up)
WEEKS 2 - 3: Using the same box. Stand in front of the box (the box is behind you). Squat down until you are 3-4" from the box and pause for 2-3 seconds. Then rapidly squat down and when you touch the box, jump up as high as you can.
WEEKS 4-5: Don’t use a box. Stand up. Squat down until you are in the same position as when you did the pause in weeks 2-3 and pause for 2-3 seconds. Then quickly squat down 3" and explode up.
WEEK 6: Don’t use a box. Do a regular vertical jump but not going lower than in the preceding weeks and the last half of the squat down should be super fast and then rebound up as explosively as possible.
4-5 sets of 3-5 reps are done. If you feel like your explosiveness is going down, stop the set.
That is done in the first phase of the off-season program and is combined with barbell lifting for the main movement patterns using 4-6 reps per set and a slow eccentric tempo (4-5 seconds down).
For conditioning work I recommend density work on the prowler/sled push. Heavy, short distance (10-20m) with short rest intervals (20-30 seconds of rest) for 8-12 sets. Farmer walk and Zercher carries for sets of 60m are also recommended.
A week could look like this:
MONDAY
Squat (as was explained in the progression)
Power clean from hang (as was explained in progression)
Split squats 3-4 sets of 4-6 reps with 4-5 sec eccentric
Romanian deadlift 3-4 sets of 4-6 reps with a 4-5 sec eccentric
Prowler pushing 8-12 x 10-20m with 30 sec of rest (increase distance every 2 weeks while keeping the same weight)
WEDNESDAY
Bench press (as was explained in the progression)
Military press (as was explained in the progression)
Bent over barbell row 3-4 x 4-6 with 4-5 sec eccentric
Chest-supported T-bar row 3-4 x 4-6 with 4-5 sec eccentric
Zercher carries 3-4 x 60m
FRIDAY
Front squat (as was explained in progression)
Power clean from the hang (as was explained in the progression)
Glute ham raise or back extension 3-4 x 4-6 reps using a 4-5 sec eccentric phase
Prowler pushing 8-12 x 10-20m with 30 sec of rest (increase distance every 2 weeks while keeping the same weight)
SATURDAY
Jumps (as explained in progression)
Incline dumbbell press (as explained in progression)
Chest-supported T-bar row 3-4 sets of 4-6 reps using a 4-5 sec eccentric
Neutral grip pull-ups (use added weight if you can or a band if you need help) 3-4 x 4-6 with a 4-5 sec eccentric
Farmer walk 3-4 x 60m
THIS IS JUST AN EXAMPLE. And it only includes the main lifting. The warm-up, activation, rehab is not included
Phase two would start to include both heavy lifting and explosive lifting trying to use the rebound. We also further work on improving jump performance.
Here is the progression for jumps:
WEEKS 1-2: Stand on a box that is around 45-50cm high. Drop down and land in your jumping position (knees bent around 110 degrees, shoulders over the knees, hips back, arms behind ready to be throw upward), hold the position for 2 seconds then jump up as high as you can FROM THAT POSITION (do not squat down lower)
WEEKS 3-4: Same set-up. Drop down to your jump position, hold for 3 seconds, when you land from the jump make sure that you land directly in your optimal jumping position and rebound straight up as high as you can. In a set you do 4 jumps. Drop/hold/jump/rebound jump/go back on box/drop/hold/jump/rebound jump
WEEKS 5-6: Do regular depth jumps… drop from the box, land in your optimal jumping position and jump up as high as you can. Reset onto the box (don’t jump back up on the box) after every rep and do 3-5 reps per set.
The weekly set-up could look like this:
MONDAY
Squat
Weeks 1-2: 4 sets of 5 at around 80-85%
Weeks 3-4: 4 sets of 3 at around 87-90%
Weeks 5-6: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1 adding weight on every set
Power clean from blocks or floor
Same progression as squat
Squat 3-4 sets of 3 reps trying to be as explosive as possible using around 60-65%
Power clean from hang 3-4 sets of 3 reps trying to be as explosive as possible using around 60-65%
Walking lunges 2-3 sets of 4-6 steps per leg
Prowler pushing 10-15 x 5m with 15 sec of rest (add sets every week keeping the same weight)
WEDNESDAY
Bench press
Weeks 1-2: 4 sets of 5 at around 80-85%
Weeks 3-4: 4 sets of 3 at around 87-90%
Weeks 5-6: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1 adding weight on every set
Pendlay row
Same progression as bench
Bench 3-4 sets of 3 reps trying to be as explosive as possible using around 60-65%
Bent over barbell row 3-4 sets of 3 reps trying to be as explosive as possible using around 60-65%
Zercher carry and Farmer walk medley (20m Zercher carry / 20m farmer walk) for 3-4 sets
Walking lunges 2-3 sets of 4-6 steps per leg
Prowler pushing 10-15 x 5m with 15 sec of rest (add sets every week keeping the same weight)
FRIDAY
Zercher squat from pins (start every rep from pins in the bottom position)
Weeks 1-2: 4 sets of 5 at around 80-85%
Weeks 3-4: 4 sets of 3 at around 87-90%
Weeks 5-6: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1 adding weight on every set
Sumo deadlift
Weeks 1-2: 4 sets of 5 at around 80-85%
Weeks 3-4: 4 sets of 3 at around 87-90%
Weeks 5-6: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1 adding weight on every set
Depth jumps (according to progression above)
SATURDAY
Push press
Weeks 1-2: 4 sets of 5 at around 80-85%
Weeks 3-4: 4 sets of 3 at around 87-90%
Weeks 5-6: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1 adding weight on every set
Neutral grip pull-ups 3-4 sets of 4-6 reps holding top position 2 seconds per rep
Floor press 3-4 sets of 3 reps using around 65-70% of your max bench, pausing 2 sec on the floor then exploding up
SPRINT SESSION
BTW the percentages are only for illustration purposes select a weight that is challenging for the number of reps prescribed but with which all the reps are solid.
In the third phase you would ramp up the amount of speed and conditioning work and strength work would decrease to allow more recovery.
It could look like this
MONDAY
Squat
WEEKS 1-2: 1 x 1 @ 87.5% / 1 x 3 @ 60% / 1 x 1 @ 90% / 1 x 3 @ 65% / 1 x 1 @ 92% / 1 x 3 @ 67.5%
WEEKS 3-4 1 x 1 @ 90% / 1 x 3 @ 62.5% / 1 x 1 @ 92.5% / 1 x 3 @ 67.5% / 1 x 1 @ 95% / 1 x 3 @ 70%
WEEKS 5-6 1 x 1 @ 92.5% / 1 x 3 @ 65% / 1 x 1 @ 95% / 1 x 3 @ 70% / 1 x 1 @ 97.5% / 1 x 3 @ 72.5%
The lighter sets should be very explosive
Bench press
Same progression
Power clean (any variation)
Same progression
WEDNESDAY
3 x flying 30m (gradually build up speed over a 30m ramp up and then sprint all out for 30m)
3 x acceleration 30m (the first 30m is all-out then you maintain 80% of that speed for 30m)
3 x 60m (60m run at 90-95%)
Multimodal medley: 20m Zercher carry + 20m sprint + 20m farmer walk + 20m sprint for 3-4 sets
THURSDAY
Vertical jumps 3 sets x 5
Jump onto a box holding a 16-20kg kettlebell on your chest 3 sets of 5
KB swing 3 x max reps in 30 sec
FRIDAY
Back squat overcoming isometrics 4 sets of 6 seconds
Bench press overcoming isometrics 4 sets of 6 seconds
Deadlift overcoming isometrics (just below knees) 4 sets of 6 seconds
Overhead press overcoming isometrics (forehead level) 4 sets of 6 seconds
Neutral grip pull-ups isometric (hold the top position for 15 sec and middle position 15 sec, add weight if possible)
SATURDAY
3 x Flying 60m (Gradually build up speed over 30m then go all-out for 60m)
3 x Acceleration 60m (sprint all-out for 60m then maintain 80% of that speed over 30m)
3 x 60m
Multimodal medley 20m prowler/sled pushing + 20m sprint + 20m Farmer walk + 20m sprint for 3-4 sets… the difference is that here the rest period (3 min) is done jogging and not complete rest