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Rugby Offseason Training Advice

hey there. this is my offseason rugby league programe I wanted to post this so i could maybe get some advice for any adjustments it may need, im pretty confident with it, but theres alot of experience on here that may highlight any problems with it. its based around two light power/conditioning days and ONE heavier and ONE medium lifting day.

anyone who is not familiar with rugby league it requires the same kind of abilities of a running back and a wide receiver but with a bi more conditioning. (sorry if that offends anybody)

DAY ONE-MONDAY POWER/CONDITIONING 1

*15mins skipping,boxing,wrestling or skill drills
*mobility complex 1x8
overhead squat
lateral lunge
overhead reverse lunge
sots press

*complex1 2x15
bentover row
upright rows
hang-cleans
good mornings
jump squat
lunges
*complex2 2x15
push press
RDL to snatch pull through
drop lunge
front squat
*complex3 2x15
snatch
overhead squat
jump shrug
stiff leg DL
mountain climbers

*elevated chair press up 3xfail
*swiss ball single arm plate chest press

*single leg squat 3x8
*superman 2x8

double leg jump (6inch hurdles)2x6
single leg jump (
each leg) 2x6
*zig zag hop 2x6 (each leg)

*Hyper-extention W/ hold 3x15-3x15secs
*swiss ball crunch 3x15
*side plank W/ reverse fly

DAY TWO-TUES HEAVY

*warm up: same as day one

*deadlift 4x6
*bench press 4x6
*squat 4x6

*pull ups (bodyweight) 2xfail
*dips (bodyweight) 2xfail

*weighted double crunch 2x6
*weighted hypers 2x6
*med ball twists 2x6

*rotator cuff work/ shoulder stability

DAY THREE-WEDNESDAY-REST

DAY FOUR-THURS POWER/CONDITIONING 2

*warm up: same

*KB complex1 2x6
bentover row
upright rows
cleans
single leg stiff DL
squat press
*KB complex2 2setsx5reps each exercise X3
1 arm press
1 arm snatch
1 arm split jerk
1 arm swings
40yrd sprint
10 burpees
5 split jumps
180’ squat jump x5

*leg curl 2x8
*vastus medialis work (old injury) 2x8

*med ball press up to sprint 3x10-20yds
*bodyweight row 3x10

*abs/core: same

DAY FIVE-FRI MEDIUM

*warm up: same

*front squat 3x8-10
*DB incline bench 3x8-10
*sumo DL 3x8-10
*seated row 3x8-10

*accessory
*arms/calve e.t.c

*abs/core same as day two

SAT/SUN- REST/FLEXIBLITY SESSION/LIGHT SWIM + ICE BATH

What position do you play?

What are you trying to achieve with this offseason? This looks like a solid programe for strength endurace, mobility and conditioning which is fine if those are your goals.

yea they are my goals. i play wing/centre