Rugby Player Looking for a Routine Recommendation

[Voxel]

Since someone else mentioned Thib, but I’m guessing you might run into setup issues here as well, either way it’s forum gold.

CT Offseason Football Program?

Assuming a 20 weeks off-season… Obviously this is just a blueprint. I DO NOT like to plan a program so far in advance because we can’t predict exactly how the body will progress. For example if we decide to spend on phase of 4 weeks to improve a specific capacity and after those 4 weeks the problem is not solved, then we have to change the plan and continue on with the phase. A smart coach is the one who can make the best adjustments, not the one who can write down the best program. This is o…

CT Offseason Football Program?

PHASE II - STRENGTH AND SIZE FOCUS I DURATION: 4 to 6 weeks TRAINING SPLIT: Monday: Squat & quads Tuesday: Vertical push & pull Wednesday: OFF Thursday: Deadlift & hips Friday: OFF Saturday: Horizontal push & pull Sunday: OFF MONDAY SECTION A - ACTIVATION A. Jump onto a box in front - 3-4 sets of 5 jumps B. Jump squat (20% body weight) - 3-4 sets of 5 jumps SECTION B - SIZE & STRENGTH A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 re…

CT Offseason Football Program?

PHASE III - STRENGTH AND SIZE FOCUS II DURATION: 4 to 6 weeks Training split: Monday: 1 whole-body lift + Vertical push/pull Tuesday: Lower body Wednesday: OFF Thursday: 1 whole-body lift + horizontal push/pull Friday: Arms Saturday: Power circuit Sunday: OFF MONDAY SECTION A - ACTIVATION A1. Depth jumps - 3-4 sets of 5 reps A2. Plyo push-up - 3-4 sets of 5 reps A3. Medicine ball slam - 3-4 sets of 5 reps SECTION B - STRENGTH & SIZE A. Power clean & push press - sets of 3 reps, s…

CT Offseason Football Program?

PHASE IV- POWER DURATION: 4 to 6 weeks Training split: Monday: Lower body I Tuesday: Upper body I Wednesday: OFF Thursday: Lower body II Friday: OFF Saturday: Upper body II Sunday: OFF MONDAY A1. Jump on to a box in front - 5-7 sets of 5 reps A2. Depth jumps for height (jump straight up)- 5-7 sets of 5 reps A3. Jump squat (25% of bodyweight) - 5-7 sets of 5 reps A4. Power clean from hang - 5-7 sets of 3 reps A5. Front squat - 5-7 sets of 3 reps Perform as a circuit with 60-75 se…

CT Offseason Football Program?

[quote]chappelloow wrote: Coach Just wondering whether you are going to provide any information on the conditioning aspect of off-season?? (Sprints, sled dragging etc.) By the way this program looks very impressive Thanks[/quote] Honestly I’m a strength, power and size expert. Speed is not my main area of expertise, which is why I first didn’t want to give a track program. Anyway, more often than not, this is given by the teams track coach. But here is what I would do… PHASE 1 Split: Mo…