Inseason Rugby programme Workout

Author Keri BrownFitness Level IntermediateType Sport Specific
Days in Plan 3 Days Rest Between Sets:
N/A Sports Specific
Duration85 Min per session
This is a circuit training and injury rehabilitation programme. It should be completed on Monday, Wednesday and Friday

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 10
Air Bike Exercise Picture 2. Air Bike
Sets: 3Reps: 10
Bridge Exercise Picture 3. Bridge
Sets: 3Reps: 10
Notes:Hold for 1 minute
Low to High Woodchoppers Exercise Picture 4. Low to High Woodchoppers
Sets: 3Reps: 10
Notes:Left and right
Pelvic Thrust Exercise Picture 5. Pelvic Thrust
Sets: 3Reps: 12
Notes:Option of holding for 1 min with 30 sec rests in between sets
Side Bridge Exercise Picture 6. Side Bridge
Sets: 3Reps: 10
Notes:Option of lying on knees or feet
Twisting Crunches Exercise Picture 7. Twisting Crunches
Sets: 3Reps: 10
Notes:Option of feet on ground or at 90 degrees
Ball Rollout Exercise Picture 8. Ball Rollout
Sets: 3Reps: 10
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 75%
Notes:Option of intermittent 10min intervals
Day 2 - Lower Body
Standing Calf Raises Exercise Picture 1. Standing Calf Raises
Sets: 3Reps: 10
Ball Squats Exercise Picture 2. Ball Squats
Sets: 3Reps: 10
Notes:Can use weights
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 10
Leg Curl or Hamstring Curl Exercise Picture 4. Leg Curl or Hamstring Curl
Sets: 3Reps: 10
Lunges Exercise Picture 5. Lunges
Sets: 3Reps: 10
Seated Calf Raises Exercise Picture 6. Seated Calf Raises
Sets: 3Reps: 10
Leg Press Exercise Picture 7. Leg Press
Sets: 3Reps: 10
Step Ups Exercise Picture 8. Step Ups
Sets: 3Reps: 10
Day 3 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 10
Machine Military or Shoulder Press Exercise Picture 2. Machine Military or Shoulder Press
Sets: 3Reps: 10
Lying Triceps Extension (Skull Crushers) Exercise Picture 3. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 10
Push Up Exercise Picture 4. Push Up
Sets: 3Reps: 10
Lat Pulldown Exercise Picture 5. Lat Pulldown
Sets: 3Reps: 10
Chin-Ups Exercise Picture 6. Chin-Ups
Sets: 3Reps: 8
Dumbbell Flys Exercise Picture 7. Dumbbell Flys
Sets: 3Reps: 10
Bent-over Barbell Rows Exercise Picture 8. Bent-over Barbell Rows
Sets: 3Reps: 10

With this log you will be able to print off as many sheets as required to track this workout.

Inseason Rugby programme Basics

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