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ATHLETE:

Rugby Canada

EMPHASIS:

Strength

WORKOUT:

Day 1

MONTH:

Phase 4

EXERCISE
NOTES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

A1. Power Olympic/Pull

W6,5,3

90sec

W5,3,2

90sec

W4,3,2

90sec

W4,2

90sec

B1. Bilateral Quad Dominant

W8,6,4

20x0

90sec

W7,5,3

20x0

90sec

W5,3,2

20x0

90sec

W4,3,2

20x0

90sec

C1. Unilateral Hip Dominant

8,6,6,4

20x0

90sec

8,6,6,4

20x0

90sec

6,6,4,4

20x0

90sec

6,6,4,4

20x0

90sec

D1. Rotational Core

8/side

20x0

none

8/side

20x0

none

6/side

20x0

none

6/side

20x0

none

D2. Core Flexion

21x0

90sec

21x0

90sec

21x0

90sec

21x0

90sec

ATHLETE:

Rugby Canada

EMPHASIS:

Strength

WORKOUT:

Day 2

MONTH:

Phase 4

EXERCISE
NOTES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

A1. Horizontal Push

W8,6,4

20x0

90sec

W7,5,3

20x0

90sec

W5,3,2

20x0

90sec

W4,3,2

20x0

90sec

A2. Horizontal Pull

W8,6,4

20x0

90sec

W7,5,3

20x0

90sec

W5,3,2

20x0

90sec

W4,3,2

20x0

90sec

B1. Horizonatl Push

8,6,6,4

20x0

90sec

8,6,6,4

20x0

90sec

6,6,4,4

20x0

90sec

6,6,4,4

20x0

90sec

B2. Horizontal Pull

8,6,6,4

20x0

90sec

8,6,6,4

20x0

90sec

6,6,4,4

20x0

90sec

6,6,4,4

20x0

90sec

C1. Horizontal Pull Accessory

2110

90sec

2110

90sec

2110

90sec

2110

90sec

D1. Core Stability

30 to 60s

iso

60sec

30 to 60s

iso

60sec

30 to 60s

iso

60sec

30 to 60s

iso

60sec

ATHLETE:

Rugby Canada

EMPHASIS:

Strength

WORKOUT:

Day 3

MONTH:

Phase 4

EXERCISE
NOTES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

A1. Power Olympic/Pull

W6,5,3

90sec

W5,3,2

90sec

W4,3,2

90sec

W4,2

90sec

B1. Bilateral Hip Dominant

W8,6,4

20x0

90sec

W7,5,3

20x0

90sec

W5,3,2

20x0

90sec

W4,3,2

20x0

90sec

C1. Unilateral Quad Dominant

8,6,6,4

20x0

90sec

8,6,6,4

20x0

90sec

6,6,4,4

20x0

90sec

6,6,4,4

20x0

90sec

D1. Rotational Core

8/side

20x0

none

8/side

20x0

none

6/side

20x0

none

6/side

20x0

none

D2. Core Flexion

21x0

90sec

21x0

90sec

21x0

90sec

21x0

90sec

ATHLETE:

Rugby Canada

EMPHASIS:

Strength

WORKOUT:

Day 4

MONTH:

Phase 4

EXERCISE
NOTES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

A1. Power Push

W6,5,3

90sec

W5,3,2

90sec

W4,3,2

90sec

W4,2

90sec

A2. Vertical Pull

W8,6,4

20x0

90sec

W7,5,3

20x0

90sec

W5,3,2

20x0

90sec

W4,3,2

20x0

90sec

B1. Vertical Push

8,6,6,4

20x0

90sec

8,6,6,4

20x0

90sec

6,6,4,4

20x0

90sec

6,6,4,4

20x0

90sec

B2. Vertical Pull

8,6,6,4

20x0

90sec

8,6,6,4

20x0

90sec

6,6,4,4

20x0

90sec

6,6,4,4

20x0

90sec

C1. Vertical Push Accessory Shrug

2110

90sec

2110

90sec

2110

90sec

2110

90sec

D1. Core Stability

30 to 60s

iso

60sec

30 to 60s

iso

60sec

30 to 60s

iso

60sec

30 to 60s

iso

60sec

ATHLETE:

Rugby Canada

EMPHASIS:

Strength

WORKOUT:

Day 5

MONTH:

Phase 4

EXERCISE
NOTES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

SETS

REPS

TEMPO

REST

A1. Accessory Tricep

W8,6,4

20x0

none

W7,5,3

20x0

90sec

W5,3,2

20x0

90sec

W4,3,2

20x0

90sec

A2. Accessory Bicep

W8,6,4

20x0

90sec

W7,5,3

20x0

90sec

W5,3,2

20x0

90sec

W4,3,2

20x0

90sec

B1. Accessory Tricep

3010

none

3010

none

3010

none

3010

none

B2. Accessory Bicep

3010

60sec

3010

60sec

3010

60sec

3010

60sec

C1. Rotational Core

8/side

20x0

60sec

8/side

20x0

60sec

6/side

20x0

60sec

6/side

20x0

60sec

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