T Nation

Please Critique my Program

Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Full Body Session With Metabolic Disturbance Session No: One - Mon
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:

EXERCISE SELECTION
BB Front Squat 4 X 4
Then, No Recovery - Same Resistance
BB Back Squat 4 X 4
Prowler Or Box Drive Or Sled Work 4 X 1-30m

Cable Face Pulls 4 X 12-15
Single Arm BB Rows 4 X 12-15
Rower 4 X 1-300m

BB Floor Shrug (Chest Isolation) 3 X 10-12
Push Up Variation (Self Selection) 3 X 10-12
Burpee 3 X 1-1Min

Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Posterior Chain Development, Injury Prevention (Shoulder Health & Glute Activation) Session No: Two - Wed
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:

EXERCISE SELECTION
BB Front Or Back Squat 3-5 X 5-10
BB Cuban Press 3 X 6-8
L-Lateral Raise With External Rotation* 1 X 8-10

BB Deadlift With Hold At Contraction Point 2-4 X 6-8
Side Lying Abduction To 45* Only 2 X 10-12
Standing Low Cable External Rotation 2 X 10-12

Single Leg DB Squat/Lunge Variation 2-4 X 5-10
Band Pull Aparts 2-3 X 8-15

Single Leg DB RDL^ 3-5 X 6-12
Single Leg Supine Hip Extension 2-3 X 8-12
Single Leg Supine Hip Bridge 2-3 X 60sec

* Complete After Last Set Of Cuban Press Only					
^ Same Arm - Same Leg					

Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Upper Back Development, Injury Prevention (Thoracic Mobility & Scapular Stability) Session No: Three - Thu
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:

EXERCISE SELECTION
T-Spine Roll Outs 2-3 X 8-15
Side Lying Windmills 2-3 X 8-15
Prone Cobras 2-3 X 8-15

Weighted Neutral Grip Chin Up 4-5 X 6-10
BB Bench Press Variation 4-5 X 6-8
Scapular Wall Slides 2-3 X 8-15

Cable Face Pulls With Ext Rotation 4-5 X 6-10
Scapular Push Up Variation 2-3 X 8-15
Chest Supp BB/DB Row 4-5 X 6-10

Single Arm Split Stance Cable Row 4-5 X 6-10
I.Y.T.D’s Or Chest Supp Incline Shrug^ 2-3 X 8-15

^ Using Low Incline Bench - Pronated Grip (Lower Trap Focus)					

Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Full Body Session With Metabolic Disturbance Session No: Four - Sat
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:

EXERCISE SELECTIOn
BB Deadlift With Hold At Contraction Point 4 X 4
Then, No Recovery.
Cable Hip Hinge 4 X 4
Prowler Or Box Drive Or Sled Work 4 X 1-30m

Kayak Cable Rows 4 X 12-15
Chest Supp BB/DB Row 4 X 12-15
Rower 4 X 1-300m

DB Lateral Raise 3 X 10-12
BB Power Shrug 3 X 10-12
DB/Kettle Bell Swings 4 X 1-1Min

… What?

Have you ever played rugby?

And also, What?

Your main goal was to increase athletic performance?
Your routine seems to be a circuit / hypertrophy (using heavy weights and not allowing a long enough rest between sets or exerises).
I would recommend a strength training phase for the main prime movers for rugby.

A 4-9 week training phase for MxS will increase agility, quickness, speed, and obviously strength. Once you convert this strength into the required muscle-type training needed for rugby (e.g power-endurance, P-E short / medium duration) you will notice your goal of athletic performance. I suggest looking into periodization!