late season rugby training Workout

Author d andersonFitness Level IntermediateType Sport Specific
Days in Plan 3 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
whole body resistance training 3Xwk plyometric and core work incorporated. training 2Xwk. speed,agility,and endurance drills 1Xwk. game day. rest.

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 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 15
Side Box Jumps Exercise Picture 2. Side Box Jumps
Sets: 3Reps: 15
Double Stair Jumps Exercise Picture 3. Double Stair Jumps
Sets: 3Reps: 15
Day 1 - Whole Body
Upright Row Exercise Picture 1. Upright Row
Sets: 4Reps: 6
Notes:power cleans
Bench Press Exercise Picture 2. Bench Press
Sets: 4Reps: 6
Notes:incorporate 2 sets plyometric press
Straight Leg Deadlifts Exercise Picture 3. Straight Leg Deadlifts
Sets: 4Reps: 6
Machine Military or Shoulder Press Exercise Picture 4. Machine Military or Shoulder Press
Sets: 4Reps: 6
Cable Crossovers Exercise Picture 5. Cable Crossovers
Sets: 4Reps: 6
Shrugs Exercise Picture 6. Shrugs
Sets: 4Reps: 6
Push Up Exercise Picture 7. Push Up
Sets: 4Reps: 6
Notes:pushup and clap/ push up off ground
Day 2 - Abdominals
Ball Knee Crunches Exercise Picture 1. Ball Knee Crunches
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Cable Crunches Exercise Picture 3. Cable Crunches
Sets: 3Reps: 12
Notes:and obliques crunches
Day 2 - Whole Body
Bench Press Exercise Picture 1. Bench Press
Sets: 4Reps: 6
Bent-over Barbell Rows Exercise Picture 2. Bent-over Barbell Rows
Sets: 4Reps: 6
Machine Military or Shoulder Press Exercise Picture 3. Machine Military or Shoulder Press
Sets: 4Reps: 6
Upright Row Exercise Picture 4. Upright Row
Sets: 4Reps: 6
Notes:high pulls
Dips Exercise Picture 5. Dips
Sets: 4Reps: 20
Notes:to failure
Day 3 - Neck
Shrugs Exercise Picture 1. Shrugs
Sets: 3Reps: 6
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 6
Notes: and neck extensions
Day 3 - Whole Body
Squats Exercise Picture 1. Squats
Sets: 4Reps: 6
Push Press  Exercise Picture 2. Push Press
Sets: 4Reps: 6
One Arm Row Exercise Picture 3. One Arm Row
Sets: 4Reps: 6
T-Bar Rows Exercise Picture 4. T-Bar Rows
Sets: 4Reps: 12
Notes:high pulls
Chin-Ups Exercise Picture 5. Chin-Ups
Sets: 4Reps: 10
Notes:to failure changing grips

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

late season rugby training Basics

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