Rugby Forwards Basic Training Plan (7 week)

2 day split whole body programme
Dynamic Warm up drills
Use 90-95% of 1 rep max weight for exercises 1-4
Use 2-3 minute rest periods between sets
Rotator cuff work is done at the end of the work (Ex. 5) to improve shoulder integrity

Weeks 1 to 3

Split A

Reps

Split B

Reps

1) Deadlifts
2) Cable Chest Press
3) Bent over row
4) Barbell Curl
5) Low Pulley ext rotation

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

1) Squats
2) Barbell push Press
3) Sled Drags (weighted)
4) Weighted sit ups
5) Low pulley ext rotation

5 x 3 reps
5 x 3 reps
3 x 10-20m
5 x 5 reps
3 x 6 reps

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

Weeks 5 to 7 - Single Limb Training

Weeks 5 to 7

Split A

Reps

Split B

Reps

1) Single Leg RDL
2) Cable Chest Press
3) D’bell row (unsupported)
4) D’bell Curl
5) Cable Face Pulls

5 x 3 reps
5 x 3 reps

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

1) Overhead lunges
2) D’bell Push Press
3) Farmers walk (1 d’bell)
4) Renegade row’s (d’bell)
5) Face Pulls

5 x 3 reps
5 x 3 reps
3 x 20m
5 x 5 reps
3 x 10 reps