Rugby Backs Basic Training Plan (7 week)

2 day split whole body programme
Dynamic warm up drills
Strength day and an explosive lifting day

Weeks 1 to 3
Split A	Reps	Split B	Reps
1) Squats 2) Romanian Dead Lifts 3) Shoulder Press 4) Pull Ups 5) Cable Chest Press 6) Bent over rows 7) Face Pulls	3 x 5 reps 3 x 5 reps 3 x 5 reps 3 x 5 reps 3 x 5 reps 3 x 5 reps 3 x 10 reps	1) Hang Cleans 2) Barbell jerks 3) High Pulls 4) Broad Jumps 5) Lateral Jumps 6) Face Pulls	5 x 5 reps 5 x 5 reps 5 x 5 reps 5 x 5 reps 5 x 5 reps 3 x 10 reps
* 2-3 minute rest periods * Use 90% of 1RM weight for exercises 1-6 * Use maximum concentric lifting speed.		* 60 second rest periods * Use 75% of 1RM weight for ex’s 1-5

Week 4	Training	Reps
Monday to Sunday	Rest Week	Do something different from the gym

Weeks 5 to 7 - Single Limb Training

Single limb variations
Dynamic warm up drills
Same lifting/rest/weight protocols as first 3 weeks training

Weeks 5 to 7

Split A

Reps

Split B

Reps

1) Alternate Lunges
2) Single Leg RDL
3) D’bell shoulder Press
4) Single arm lat pull
5) Single arm cable chest press
6) Single arm rows (unsupported)
7) Low pulley ext rotations

3 x 5 reps
3 x 5 reps
3 x 5 reps
3 x 5 reps
3 x 5 reps
3 x 5 reps
3 x 10 reps

1) D’bell/K’bell Cleans
2) D’bell/K’bell Jerks
3) D’bell/K’bell swings
4) Single leg broad jumps
5) Lateral Jumps
6) Low pulley ext rotations

5 x 3 reps
5 x 3 reps
5 x 5 reps
5 x 5 reps
5 x 5 reps
3 x 10 reps

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Rugby Backs Basic Training Plan (7 week)

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