PreSeason EBook

Warning/Disclaimer
This book is for reference and informational purposes only and is in no way intended
as medical counseling or medical advice. The information contained herein should
not be used to treat, diagnose or prevent any disease or medical condition without
the advice of a competent medical professional. The activities, physical or otherwise,
described herein for informational purposes, may be too strenuous or dangerous for
some people and the reader should consult a physician before engaging in them. The
author shall have neither liability nor responsibility to any person or entity with
respect to any loss, damage or injury caused or alleged to be caused directly or
indirectly by the information contained in this book.

Copyright © 2016 Rugby Renegade Ltd
First published March 2016

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Rugby Renegade Off Season Program
Weekly Schedule
Monday – Upper Body Strength & Running Conditioning
Tuesday – Lower Body Strength & Met Con
Wednesday – Recovery/Rehab
Thursday – Upper Body Strength & Running Conditioning
Friday – Lower Body Strength & Met Con
Saturday – Conditioning Session
Sunday - Recovery/Rehab
Preseason Block 1 / Day 1 Monday
Our first 4 week Preseason Block will focus on developing Maximal Strength through
the Compound lifts with Assistance Work to develop Hypertrophy and to work on
common weaknesses that individuals have.
Building Athletic Strength and Increasing Muscle Mass
Maximal Strength is the ability to produce the most amount of force and against an
external resistance. Rugby involves fierce body contact at regular intervals combined
with explosive force generation due to the sheer size and body mass of each player as
well as an increased knowledge of, and greater training focus on spinal stability and
core strength which in turn leads to greater body control, awareness, balance and
muscular endurance (Meir, 2001).
Strength is therefore the single most important facet of the game and is a major
ingredient for the production of power (speed strength), that we will work on in
Preaseason Block 2. Maximising a player’s strength level will help to overcome the
loads and forces associated with the game. Strength levels are maximized through
performance of multi joint lifts, such as bench press, squats, deadlifts,
Due to the level of physicality involved in the game, a certain level of muscle mass is
essential to be successful. Hypertrophy training is based on the theory of increasing
the cross sectional area, CSI of the players muscles. Muscular strength is proportional
to CSI and therefore, the aim of the hypertrophy is to increase the player’s lean
muscle mass and in effect produce greater force during the later stages of the training
program.
Conditioning
Our Conditioning element will continue to work on the development of Aerobic Base.
The aerobic system is important for us as it provides a significant amount of the

energy for actions on the pitch and will replenish the phosphocreatine stores during all
low-intensity activities. In addition, it has been shown that players with a good level
of aerobic conditioning are able to perform more high-intensity efforts during a match
than those with lower levels because of the aerobic system’s influence on recovery!
The best way for rugby players to develop the Aerobic energy system in relation to
rugby is to develop ‘Aerobic Power’ which is a training method that will result in
improving the anaerobic threshold and this is where our focus will be during
Preseason.
Our Anaerobic threshold is basically the maximal speed (or effort) that the player can
maintain and still have no increase in lactate. At this speed or effort, lactate levels in
the blood remain constant. Any increase in effort or speed above this level will cause
lactate and its associated high acid levels to increase and if continued will mean the
player slows right down and will be ineffective. This is the main fatiguing factor for
rugby players. In short, the higher the anaerobic threshold of a player the greater the
work capacity of that individual will be!
Aim to have a minimum of 4 hours rest between sessions.

Strength/Hypertrophy Session
Aim to complete Session within 45-60 mins
Mobility Prep
Upper Limb Mobility Circuit
- Thoracic Foam Roller

- Lats Complex Foam Roller
- Rotator Cuff Trigger Release
- Band Shoulder Mobiliser
- Band Lats Mobiliser
- Wrist / Elbow Mobiliser
Plyo Prep.
Incline Ballistic Press Ups - 4 sets x 5reps
Compound Lift
Rest 2-3 Mins between Sets.
A) Bench Press - 6 sets x 3 reps @82.5%
B) Prone Pull - 4 Sets x 8 reps (Progressive - Heavy)
*If you don't have access to a Prone Pull/Bench Pull, supplement for a Horizontal
Pull Variation.
Accessory Lifts
Rest 60-90 seconds between Sets.
C) Seated DB Shoulder Press - 3 sets x 10-12 reps (Progressive - moderate)
D) Single Arm Landmine Press- 3 x 10-12 reps (each arm) Ei) Skull
Crushers - 4 x 15-20 reps
Eii) Reverse Flies - 4 sets x 15-20 reps
F) Tricep Extensions - 200 reps in a fewer sets as possible (light weight)
Conditioning Session Running

Complete the following session or refer to our Rugby Renegade Article on Dan
Bakers MAS Grids. Click on link - http://www.rugbyrenegade.com/aerobic-energy-
system-mas-rugby/
5 Mins Running at 70% Effort - aim to complete 1.2 KM
Rest 90 seconds
10 x 15 sec Hard (80-85% Effort) : 15 sec Jog (25-40% Effort)
Rest 2 mins
Rest 2 mins
Max. Distance in 90 seconds
Rest 90 seconds
Rest 60 seconds
Preseason Block 1 / Day 2 Tuesday
Mobility Prep
Lower Limb Mobility Circuit
- ITB Foam Roller

- Quads Foam Roller
- Adductor Foam Roller
- Banded Hip Mobiliser
- Banded Deep Squat Mobiliser
- Banded Ankle Mobiliser
Plyo Prep.
Skipping - 4 x 50 reps
Compound Lift
Rest 2 Mins between Sets.
A) Back Squat - 3 sets x 8 reps @ 70- 75% 1RM
Accessory Lifts
B) Barbell Lunges - 3 Sets x 10 reps (10 E/L)

C) Good Mornings - 3 sets x 10 reps (Progressive - moderate)
Di) Calf Raises - 4 sets x 20 reps

superset
Dii) Hanging Knee to Chest - 4 sets x 10 reps

Gym Based Conditioning
5 Rounds
30 sec Max. Rep Burpees (Chest to Floor)

15 sec Rest
30 sec Max. Distance Row

15 sec Rest
30 sec Max. Rep KB Swings

45 sec Rest
Preseason Block 1/Recovery Day 3 Wednesday
Recovery must be an essential part of all training programs, and must be

carefully planned and programmed in order to be optimally effective.
Recovery requires an approach that addresses all aspects of the rugby lifestyle, such
as sleep, nutrition, overall stress levels, etc.
Rugby can produce high levels of fatigue, and given the length of rugby seasons and
the number of games played, proactive recovery is an area that can give rugby teams
and players a real advantage. An important element of any recovery program is to
develop a specific recovery strategy for use after matches.
At Rugby Renegade, through knowledge and experience we have designed reliable

recovery protocols for players to follow.
Recovery protocols range from nutrition to active recovery. What you do in the hours
post game/training will have a profound affect on your performance for the following
weeks game. Here are some recommendations to implement into your weekly training
programme.
Post Training Nutrition Protocols
Below are the best Post Training Nutrition Protocols that you should follow in order
to maximize your post training recovery week in, week out.
Activities are decided by the individual post match in order to reach 50 points will
help to optimize recovery.
Points Activity
25 20 minutes Swim/Stretch in a pool.
25 30 minutes Sports Massage
15 15 minute Stretch session
15 Wear Compression Skins for at least 1 hour
15 4 x Hot/Cold water contrast- 2 mins in each.
10 20 minutes Row/Bike
5 20 minutes Walk
5 20 minutes Myofascial Release using a foam roller session
Preseason Block 1 / Day 4 Thursday
Mobility Prep

Plyo Prep.
Lying Supine MB Chest Throws - 4 sets x 5 reps
Compound Lift
A) Bench Press - 5 sets x 10 reps @ 60% 1RM
B) Bodyweight Chin Ups - 3 Sets x Max. Reps
*add weight if you are to do more than 10 reps - rep range 8-10 reps
Accessory Lifts
C) Rest 60-90 seconds between Sets. DB Incline Chest Press - 3 sets x 10-12
reps (Progressive)
D) Single Arm DB Row - 3 x 10-12 reps (eacharm) Ei) EZ Bar Bicep Curls -
3 sets x 28's
* 7 Full Curls / 7 Half Rep Curls (Top Half) / 7 Half Rep Curls (Bottom Half) /
7 Full Curls
superset
Eii) Close Grip Press Ups - 3 sets x 15-20 reps
F) Banded Cuban Face Pulls - 100 reps in a fewer sets as possible (light
resistance)

system-mas-rugby/
Perform the following on a Rugby Pitch
200m/100m Drill - Perform 1 set of 4 Repetitions
Start on the try line and run to the far try line turn around and sprint back in 40-45
seconds, rest 20 seconds, then sprint to the far try line in 20 seconds and rest 40
seconds, this is one repetition.
Rest 3 Mins
Perform 1 set of 6 Repetitions
Try Line to Try Line - every 40 seconds
Preseason Block 1 / Day 5 Friday
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Plyo Prep.
Box Jumps - 6 sets x 3 reps (70% Max. Height)
Compound Lift
A) Trap/Regular Deadlift - 3 sets x 5 reps @ 75% 1RM
B) Front Squats - 4 sets x 8 reps (Progressive)
Accessory Lifts
B) Barbell Step Ups - 3 Sets x 10 reps (16 E/L)
C) Weighted Plank Hold - 4 sets x 45 sec Holds

D) Gym Based Conditioning Complete As Fast As Possible 2000 m Row
E) *Every 200 m Complete An Exercise 200m & 800m & 1400m - 8 Toes to Bar
F) 400m & 1000m & 1600m - 16 Plate Overhead Lunges 15kg 600m & 1200m &
1800m - 8 Burpee Box Jump

Preseason Block 1/Day 6 Saturday

Conditioning
Complete As Many Rounds As Possible in 20 Minutes
12 Close Grip Press Ups
10 Sumo Deadlift High Pulls 40kg
8 Burpee with Jump Over the Bar
6 Pull Ups
8 Push Press 40kg
10 KB Swings 24kg
12 Calories on Rower
Preseason Block 1/Recovery Day Sunday


programme.
Points Activity
5 20 minutes Walk
Preseason 1 - Block 1/Day 8 Monday

Mobility Prep

Plyo Prep.
Clap Press Ups - 4 sets x 5 reps
Compound Lift
A) Bench Press - 6 sets x 3 reps @85%
Pull Variation.
Accessory Lifts
D) Single Arm Landmine Press- 3 x 10-12 reps (each arm) Ei) Close Grip
Dumbell Press - 4 x 15-20 reps
*Palms Facing inwards, Elbows tight.
Eii) Ring Rows/Seated Row - 4 sets x 15-20 reps
F) Shoulder Blast - 150 reps - 3 sets x 50 reps (8-10kg)
Lateral Raises, Front Raises, Reverse Flies, Upright Row, Shoulder Press

system-mas-rugby/
Shuttle Run 1
10 Reps (start a new rep every 60 seconds)
Start at half way line, run 10 meters, back pedal 10 meters, run to 22m line back pedal
to 10 meter line, run to try line - target 30 seconds.
Recovery Run back to start in 15 seconds. Rest 15 seconds

Rest 3 minutes once all 10 reps are complete
Shuttle Run 2
10 Reps (start a new rep every 30 seconds) Tryline to Far 22 m Line - target 15
seconds Rest 15 seconds
Preseason Block 1/Day 9 Tuesday
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Plyo Prep.
Compound Lift
A) Back Squat - 4 sets x 6 reps @ 75-77.5% 1RM
Accessory Lifts
B) Barbell Lunges - 3 Sets x 10 reps (10 E/L)


superset
Dii) Hanging Knee to Chest - 4 sets x 10 reps

6 Rounds - 90 seconds On : 90 seconds Off
150m Row
10 KB Swings 24/16kg
Max. Rep Burpees (Target + 10 reps each round)
Once completed all 6 Rounds Rest 2 mins then
100 Sit Ups in as fewer sets as possible
Preseason Block 1/Recovery Day Wednesday


programme.
Points Activity
5 20 minutes Walk
Preseason Block 1/Day 11 Thursday
Mobility Prep

Plyo Prep.
Compound Lift
A) Bench Press - 5 sets x 8-10 reps @ 65% 1RM
*add weight if you are to do more than 10 reps - rep range 8-10 reps. Aim to beat last
weeks reps.
Accessory Lifts
C) DB Incline Chest Press - 3 sets x 10-12 reps (Progressive)
D) Single Arm DB Row - 3 x 10-12 reps (each arm) Ei) EZ Bar Bicep Curls -
3 sets x 28's
7 Full Curls
superset
F) Supine Barbell Row - 50 reps in a fewer sets as possible (light resistance)


system-mas-rugby/
On Pitch Grids
Set 1: 87 meters long x 52 meters wide each side in 20 seconds x 5 minutes Rest
2.5 minutes
Set 2: 72 meters x 39 meters each side in 15 seconds x 5 minutes
Rest 2.5 minutes
Set 3: 50 meters x 22 meters each side in 10 seconds x 5 minutes
Preseason Block 1/Day 12 Friday

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Plyo Prep.
Compound Lift
B) Front Squats - 4 sets x 8 reps (Progressive - add 2.5kg from last weeks
sets)
Accessory Lifts


For 15 Mins complete
40 seconds On : 20 seconds Off
Row
Plate Ground to Overhead 20kg
Goblet Squats 16kg
Burpees

Conditioning
20 Burpees
200 m Run
200 m Row
20 Pull Ups
200 m Run
20 Press Ups
200 m Row


programme.
to maximise your post training recovery week in, week out.
help to optimise recovery.
Points Activity
5 20 minutes Walk
Preseason Block 1/Day 15 Monday

Mobility Prep

Plyo Prep.
Compound Lift
A) Bench Press - 5 sets x 2 reps @87.5%
Pull Variation.
Accessory Lifts

system-mas-rugby/
Rest 2 Mins Shuttle Run 2 Sets of

Start at half way line, run 10 meters, back pedal 10 meters, run to 22m line back
pedal to 10 meter line, run to try line - target 30 seconds.
Recovery Run back to start in 15 seconds.
Rest 15 seconds
Rest 2 minutes once 8 reps are completed and repeat
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Plyo Prep.
Compound Lift
A) Back Squat - 5 sets x 5 reps @ 77.5-80% 1RM
Accessory Lifts
B) DB/KB Walking Lunges - 3 Sets x 10 reps (10 E/L)


superset
Dii) Toes 2 Bar - 4 sets x 10 reps

6 Rounds 300m Row

4 x 20m Row with a Down/Up on each Cone
15 KB Swings 24kg
10 Box Jumps with step down
60 seconds Rest
Once completed all 6 Rounds Rest 2 mins then
100 Sit Ups in as fewer sets as possible


programme.
Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Compound Lift
Accessory Lifts
3 sets x 28's
7 Full Curls
superset
resistance)


system-mas-rugby/
Rest 3 Mins
Complete 2 sets of 8 Lengths
5 Burpees and Run Tryline to Tryline hard
Recovery jog width of pitch.

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Plyo Prep.
Compound Lift
A) Trap/Regular Deadlift - 4 sets x 3 reps @ 82.5% 1RM
sets)
Accessory Lifts


5 Rounds
30 seconds Max. Rep Burpees 30 seconds Rest

30 Seconds Max. Rep Thrusters (Bar Only 20kg) 30 seconds Rest
30 seconds Max. Rep Row 30 seconds Rest

Conditioning
6 Pull Ups
8 Push Press 40kg
10 KB Swings 24kg
Preseason Block 1/Recovery Day 21 Sunday


programme.
Points Activity
5 20 minutes Walk


Mobility Prep

Plyo Prep.
Compound Lift
A) Bench Press - 4 sets x 2 reps @90%
Pull Variation.
Accessory Lifts

system-mas-rugby/
Shuttle Run 1

Shuttle Run 2

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Plyo Prep.
Compound Lift
A) Back Squat - 5 sets x 3 reps @ 80-85% 1RM
Accessory Lifts
B) DB/KB Walking Lunges - 3 Sets x 10 reps (10 E/L)


superset
Dii) Toes 2 Bar - 4 sets x 10 reps

3 Rounds
400 m Run
12 Pull Ups


programme.
Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Compound Lift
Accessory Lifts
3 sets x 28's
7 Full Curls
superset
resistance)


system-mas-rugby/
Block A 5 Sets
Start a New Rep every 90 seconds
Starting on Tryline, run hard to N22m, back to Tryline, run out to N40m , back to
Tryline, run out to N22m and back to Tryline.
Block B 6 Sets
Start a New Rep every 50 seconds
Tryline to N22m & do a Down/Up, back to Tryline, Down/Up, to N22m

Down/Up....then recovery jog to N40m and back to Tryline.
Block C
15 seconds Max. Burpees/15 seconds Rest x 5 Sprint to N40m and back to
Tryline.
15 seconds Max. Burpees/15 seconds Rest x 5 Sprint to N40m and back to
Tryline.


Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Plyo Prep.
Compound Lift
sets)
Accessory Lifts


20 sec On : 20 Sec Off x 4 on 1 station then move to the next Thrusters 40/20kg
Burpees OTB Ball Slams 20kg
Prowler Push (Light Load)
3 mins Rest For Time 1000m Row

Pre-hab / Pre-session Fire-Up
25 min AMRAP
Row 300m
200 m Run
16 Box Step Ups 24/20"
16 Kettlebell Swings 24/16kg
Row 300m
200 m Run
10 Burpees
10 Toes 2 Bar


programme.
Points Activity
5 20 minutes Walk

PRESEASON BLOCK 2/DAY 1 Monday
Our second 4 week Preseason Block will continue to focus on developing Maximal
Strength through the Compound lifts with Assistance Work to develop Hypertrophy
and to work on common weaknesses that individuals have.
Preaseason Block 2. Maximising a player’s strength level will help to overcome the
program.
Conditioning
Our Conditioning element will continue to work on the development of Aerobic Base.
The aerobic system is important for us as it provides a significant amount of the

energy for actions on the pitch and will replenish the phosphocreatine stores during all
low-intensity activities. In addition, it has been shown that players with a good level
of aerobic conditioning are able to perform more high-intensity efforts during a match
than those with lower levels because of the aerobic system’s influence on recovery!
The best way for rugby players to develop the Aerobic energy system in relation to
rugby is to develop ‘Aerobic Power’ which is a training method that will result in
improving the anaerobic threshold and this is where our focus will be during
Preseason.
Our Anaerobic threshold is basically the maximal speed (or effort) that the player can
maintain and still have no increase in lactate. At this speed or effort, lactate levels in
the blood remain constant. Any increase in effort or speed above this level will cause
lactate and its associated high acid levels to increase and if continued will mean the
player slows right down and will be ineffective. This is the main fatiguing factor for
rugby players. In short, the higher the anaerobic threshold of a player the greater the
work capacity of that individual will be!

Mobility Prep

Plyo Prep.
Incline Ballistic Press Ups - 4 sets x 5 reps
Compound Lift
A) Build up to a 1 RM Floor Press
Set 1 - 10 reps, Set 2 - 8 reps, Set 3 - 6 reps, Set 4 - 4 reps, Set 5 - 2 reps, Set 6/7/8 -
Single reps
Accessory Lifts
B) Weighted Chin Up - 4 Sets x 8-12 reps (Heavy)
C) Incline DB Chest Press - 4 sets x 12-15 reps (Progressive - moderate)
D) Z Press- 3 x 15-20 reps (each arm)
E) DB Prone Pull - 4 x 15-20 reps

F) Close Grip Press Ups - 100 reps in a fewer sets as possible

system-mas-rugby/
5-minute Continuous Run
10 X ½ Gasser every 60 seconds
Start lying face down on the sideline, get up and sprint to far side of the field, get
down to ground face down, and then get up and sprint back to start.
3 X set of 6 Malcolm Drill (1:1 - Work/Rest)
Start lying face down on halfway line, get up, backpedal to 10-meter line, go down on
chest, get up and run through to opposite 10-meter line, go down on chest, get up and
backpedal to halfway line and go down—that is one rep.
4 x 100/200 Drill
100 meters in 20 seconds with 40 seconds rest and then 200 meters in 40 seconds with
20 seconds rest, performed on a field, try line to try line being 100 meters

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Seated Box Jump - 6 x 3 reps
Compound Lift
A) Back Squat - 10 @ 45%, 7 @ 55%, 5 @ 60%, 5 @ 70%, 5 + @ 80%
*last set at 80%, you are trying get as many reps as possible without failing! No failed
Reps.
Accessory Lifts

B) Clean Pulls - 4 Sets x 5 reps @ 80-90% 1RM Clean
C) Box Step Ups - 3 sets x 8 reps (Progressive - moderate)
D) Romanian Deadlift - 2 sets x 15 reps

5 Rounds
300m Row
15 Russian KB Swings
10 Burpees
7 Toes 2 Bar
* Rest 90 seconds beween Rounds


programme.
Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Compound Lift
A) Speed Bench Press - 9 sets x 3 reps @ 70% 1RM - New set every 60
seconds
3 sets x Wide Grip, 3 sets x Normal Grip, 3 Sets x Narrow Grip
Accessory Lifts
B) Bentover Row - 4 Sets x 8-12 reps

C) DB Shoulder Press - 3 sets x 10-12 reps (Progressive)
D) Lat. Pulldown - 3 x 10-12 reps (each arm) Ei) EZ Bar Bicep Curls - 3 sets
x 28's
* 7 Full Curls / 7 Half Rep Curls (Top Half) / 7 Half Rep Curls (Bottom Half) / 7 Full
Curls
superset
resistance)


system-mas-rugby/
Rest 3 Mins
Perform 1 set of 6 Repetitions
Try Line to Try Line - every 40 seconds

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Broad Jump - 6 x 3 reps
Compound Lift
A) Deadlift - 10 @ 45%, 7 @ 55%, 5 @ 60%, 5 @ 70%, 5 + @ 80%
*last set at 80%, you are trying get as many reps as possible without failing! No
failed Reps.
Accessory Lifts

B) Box Squats - 4 Sets x 10 reps (Progressive)
D) Walking Lunges - 3 sets x 10 reps
Tabata
20 seconds Work : 10 seconds Rest x 8
Row (Target 850-900 m)
Rest 2 mins
Burpees Over the Rower
Pre-hab / Pre-session Fire-Up
'The Chief'
5 x 3 Minute Rounds
As Many Rounds As Possible
3 Power Cleans 60/40kg

6 Press Ups
9 Air Squats
*Rest 60 seconds after every 3 minute bout.
** Start the next round where you finished the previous one.
Recovery must be an essential part of all training programs, and must be carefully
planned and programmed in order to be optimally effective.

programme.
Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Incline Ballistic Press Ups - 4 sets x 5 reps
Compound Lift
A) Build up to a 1 RM Close Grip Bench Press
Set 1 - 10 reps, Set 2 - 8 reps, Set 3 - 6 reps, Set 4 - 4 reps, Set 5 - 2 reps, Set 6/7/8
- Single reps
Accessory Lifts
B) Weighted Pull Up - 4 Sets x 8-12 reps (Heavy)
C) Incline DB Chest Press - 4 sets x 12-15 reps (Progressive - moderate)
F) Cable Tricep Extensions - 150 reps in a fewer sets as possible

system-mas-rugby/
A) Shuttles 1 6 Sets
Complete New Shuttle Every 60 seconds 0m - 10m - 0m - 20m - 0m - 40m - 0m
B) Shuttle 2 6 Sets
Complete New Shuttle Every 60 seconds
1 Down/Up on 0m, 2 Down/Ups on 10m, 3 Down/Ups on 20m, 4 Down/Ups on 40m
C) Shuttles 3
6 Widths of the Pitch (Touch Line to Touch Line) in 90 seconds Rest 60 seconds
4 Widths of the Pitch in 60 seconds Rest 30 seconds
2 Widths of the Pitch in 30 seconds

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Single Legged Box Jump - 6 x 3 reps (each leg)
Compound Lift
A) Back Squat - 10 @ 45%, 7 @ 55%, 3 @ 65%, 3 @ 75%, 3 + @ 85%
failed Reps.
Accessory Lifts
D) Good Mornings - 2 sets x 15 reps
With a Partner
Row 5000m As Fast As Possible - 250m each - 1 Works : 1 Rests
After 2000m is completed complete 8 Burpees after each 250m Row
**Target Time is Sub 19.30 mins

programme.
Points Activity
5 20 minutes Walk
Mobility Prep

Plyo Prep.
Compound Lift
seconds
Accessory Lifts
B) Single Arm DB Row - 4 Sets x 8-12 reps

D) Lat. Pulldown - 3 x 10-12 reps (each arm)
E) DB Shoulder Blast - 4 sets x 10 reps

system-mas-rugby/
Shuttle Run 1

Shuttle Run 2

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Kneeling Jumps - 6 x 3 reps
Compound Lift
A) Deadlift - 10 @ 45%, 7 @ 55%, 3 @ 65%, 3 @ 75%, 3 + @ 85%
failed Reps.
Accessory Lifts
D) Bulgarian Split Squats - 3 sets x 8 reps
15 Min AMRAP
1 : 1 Work : Rest - however long it takes you to complete a round rest for the
same duration.
Prowler Push 30 m
12 American KB Swings
4 x 15 m Shuttle Run with a Down/Up on Each Turn (3)
Renegade Rugby Warm Up
WOD
6 Rounds
5 Deadlifts 60% 1RM
10 Box Jumps (Step Down) 24"
15 KB Swings 24kg
200 m Row
Rest 90 sec between Rounds.

programme.
Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Supine Chest Throws - 4 sets x 5 reps
Compound Lift
A) Build up to a 1 RM Incline Bench Press
- Single reps
Accessory Lifts
C) DB Chest Press - 4 sets x 12-15 reps (Progressive - moderate)


system-mas-rugby/
5 Mins Running at 70% Effort - aim to complete 1.2 KM
Rest 90 seconds
Rest 2 mins
Rest 2 mins
Rest 90 seconds
Rest 60 seconds

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Kneeling Jump into Broad Jump - 10 Reps
Compound Lift
A) Back Squat - 10 @ 45%, 7 @ 55%, 5 @ 75%, 3 @ 85%, 1 + @ 90%
failed Reps.
Accessory Lifts
C) Lunges - 3 sets x 8 reps (Progressive - moderate)
Death by Burpees
Min 1 - 5 Burpees (rest for the remainder of the minute) Min 2 - 6 Burpees (rest
for the remainder of the minute) Min 3 - 7 Burpees (rest for the remainder of the
minute) Min 4- 8 Burpees (rest for the remainder of the minute)
Continue in the same way until you can no longer complete the burpees within
the 60 seconds

programme.
Points Activity
5 20 minutes Walk
Mobility Prep

Plyo Prep.
Compound Lift
seconds
Accessory Lifts

E) DB Shoulder Blast - 4 sets x 10 reps

system-mas-rugby/
Rest 3 Mins
Complete 2 sets of 8 Lengths
5 Burpees and Run Tryline to Tryline hard
Recovery jog width of pitch.

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Kneeling Jumps - 6 x 3 reps
Compound Lift
A) Deadlift - 10 @ 45%, 7 @ 55%, 5 @ 75%, 3 @ 85%, 1 + @ 90%
failed Reps.
Accessory Lifts
D) Jackal Stance Romania Deadlift - 3 sets x 8 reps
5 Rounds
Row 250 m
12 KB Swings
12 Burpees
Rest 60 seconds between Rounds
In Pairs complete the following As Fast As Possible Break up the work how ever
you wish, 1 works : 1 Rests For Time
1500 m Row
100 Burpees
100 Wall Balls 9/6kg
100 Plate Ground to Overhead
1500 m Row

programme.
Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Compound Lift
A) Build up to a 5 RM DB Chest Press
Set 1 - 10 reps, Set 2 - 8 reps, Set 3 - 5 reps, Set 4 - 5 reps, Set 5 - 5 reps
Accessory Lifts
C) DB Chest Press - 4 sets x 12-15 reps (Progressive - moderate)


system-mas-rugby/
Shuttle Run 1

Shuttle Run 2

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Kneeling Jump into Broad Jump - 10 Reps
Compound Lift
A) Box Squat - 10 @ 45%, 7 @ 55%, 3 sets x 5 reps @ 70% 1RM Box Squat
Accessory Lifts

C) Lunges - 3 sets x 8 reps (Progressive - moderate)
for time 7 Rounds
7 Power Cleans 60/40kg

7 Burpee Box Jumps 24/20" 100m Run

programme.
Points Activity
5 20 minutes Walk
Mobility Prep

Plyo Prep.
Scoop to Vertical Toss - 4 sets x 3 reps
Compound Lift
A) Push Press - 9 sets x 3 reps @ 70% 1RM - New set every 60 seconds
Accessory Lifts
C) DB Chest Press - 3 sets x 10-12 reps (Progressive)

Bakers MAS Grids. Click on link - http://www.rugbyrenegade.com/aerobic-
energy-system-mas-rugby/
15 Min AMRAP (As Many Rounds As Possible)
200 m Row
6 Burpees
8 Toes to Bar/or Knees to Chest
12 Renegade Row (6 Each Side) 15kg

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Box Jumps - 6 x 3 reps
Compound Lift
A) Power Clean - 3/3/2/2/1/1 (build up to a heavy single with form)
Accessory Lifts
14 Minutes - Every 2 mins complete

6 Burpee with Lateral Jumps
20m Prowler Push (Heavy)
In Pairs complete the following As Fast As Possible Break up the work how ever
you wish, 1 works : 1 Rests For Time
500m Row
400m Run
50 Burpees
30 Overhead Walking Lunges 20/15kg
20 Chest to Bar Pull Ups
10 Bodyweight Bench Press

programme.
Points Activity
5 20 minutes Walk
Preseason Block 3. Maximizing a player’s strength level will help to overcome the
program.

Mobility Prep

Plyo Prep.
Compound Lift
A) Build up to a 1 RM Shoulder Press
- Single reps
Accessory Lifts
B) Weighted Pull Up - 4 Sets x 5 reps (Heavy-Progressive)
C) Close Grip Bench Press - 4 sets x 12-15 reps (Progressive - moderate)
D) Seated Row - 3 x 15-20 reps (each arm)
E) 6 Mins As Many Rounds As Possible 10 Bicep Curls

10 Close Grip Press Ups 10 DB Reverse Flies
10 DB Lateral Raises
Conditioning Session
5 Rounds
200m Row
200m Run
10 Burpees
5 Toes 2 Bar
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Drop Jumps - 5 sets x 3 reps
Compound Lift
A) Back Squat - Establish a Heavy Set of 5 reps for the Day
Accessory Lifts
C) Walking Lunges - 3 sets x 8 reps (Progressive - moderate)
D) Barbell Hip Thrusts - 2 sets x 15 reps
For Time 750m Row

500m Row
250m Row

programme.
Points Activity
5 20 minutes Walk
Mobility Prep

Plyo Prep.
Scoop to Vertical Toss - 4 sets x 3 reps
Compound Lift
Accessory Lifts
C) DB Chest Press - 3 sets x 10-12 reps (Progressive)
system-mas-rugby/
For Time 5 Rounds

12 Burpees
12 Plate Overhead Sit Ups 15/10kg
200 m Row
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Compound Lift
A) Speed Front Squats - 10 sets x 2 reps @60% 1RM
B) Power Clean - 8 sets x 2 reps @ 75% 1RM
Accessory Lifts
100 Russian KB Swings 32/24kg
*On the Minute, Every Minute perform 4 Burpees
For Time
1000m Row
30 Push Press 40/25kg
30 Knees to Chest
30 Burpees
1000m Row
Preseason Block 3/Day 7 Sunday

programme.
Make Sure Avoid

Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Compound Lift
A) Build up to a 1 RM Bench Press
- Single reps
Accessory Lifts
B) Weighted Chin Up - 4 Sets x 5 reps (Heavy-Progressive)
C) DB Incline Chest Press - 4 sets x 12-15 reps (Progressive - moderate)

E) 6 Mins As Many Rounds As Possible 10 Z Press

10 Lat. Pulldown
10 DB Lateral Raises 10 Reverse Flies

2 Rounds
8 x 150m Row (sub 29 seconds)
Rest 30 seconds between reps. Rest 3 mins between sets.

Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Compound Lift
A) Back Squat - Establish a Heavy Set of 3 reps for the Day
Accessory Lifts
For Time 5 Rounds
4 x 20m Shuttle Run (Down/Up on each turn)
25 m Heavy Prowler Push
10 Ball Slams 20kg
8 Burpees
Rest 45s
Preseason Block 3/Day 10 Wednesday

programme.
Make Sure Avoid

Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Supine Chest Throw - 4 sets x 3 reps
Compound Lift
Accessory Lifts
B) Pull Up (Chest to Bar) - 8 Sets x 3 reps (every 60 seconds)
C) Close Grip Bench Press - 3 sets x 10-12 reps (Progressive)
Bakers MAS Grids.
Click on link - http://www.rugbyrenegade.com/aerobic-energy-system-mas-rugby/
For Time
500m Row
40 KB Swings
20 Toes to Bar
500m Row
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Compound Lift
A) Speed Front Squats - 8 sets x 2 reps @ 65% 1RM
B) Power Clean - 8 sets x 2 reps @ 77.5% 1RM
Accessory Lifts
C) Walking Lunges - 3 sets x 8 reps (Progressive - moderate)
5 Rounds
20 Kb Swings 24/16kg
10 Burpees
Conditioning
6 Pull Ups
8 Push Press 40kg
10 KB Swings 24kg

programme.
Points Activity
5 20 minutes Walk

Mobility Prep

Plyo Prep.
Compound Lift
A) Build up to a 3RM Weight Chin Up
Set 1 - 10 reps, Set 2 - 8 reps, Set 3 - 5 reps, Set 4/5/6 - 3 reps building up to a
Heavy Triple
Accessory Lifts
B) Close Grip Bench Press - 4 Sets x 8-10 reps @ 60% 1RM
C) Seated Row - 3 x 10-12 reps

D) Incline DB Chest Press - 3 x 10-12 reps

10 Lat. Pulldown

15 Min Window Complete
1000m Row into AMRAP

10 KB Swings 24/16kg 2 x 20m Shuttle Runs
Ascending Ladder Burpees (Round 1 - 1 Burpee, Round 2 - 2 Burpees and so
on....)
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Compound Lift
A) Back Squat - build up to a Heavy Double
Accessory Lifts
B) Clean Pulls - 2 Sets x 5 reps @ 90-105% and 2 sets x 3 reps @ 110-115%

1RM
C) Bulgarian Split Squat - 3 sets x 6 reps (Progressive - moderate)
5 Rounds For Time
10 Deadlifts 100/60kg
10 Box Jumps 24/20"

programme.
Make Sure Avoid

Points Activity
5 20 minutes Walk
Mobility Prep

Plyo Prep.
Compound Lift
Accessory Lifts
system-mas-rugby/
For Time
1000 m Row (Target sub 3.15 mins)
Rest 5 mins For Time
500 m Row (Target sub 1.42 mins)
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Box Jumps - 6 x 3 reps (Med.)
Compound Lift
Accessory Lifts
5 Rounds
7 Deadlifts 100/60kg
10 Burpee
13 KB Swing 24/16kg
200m Run
For Time 8 Rounds
3 Hang Power Cleans 80/50kg
5 Burpees
7 Toes to Bar
Sprint 100 m
Preseason Block 3/Recovery 21 Day Sunday

programme.
Points Activity
5 20 minutes Walk
5 20 minutes Myofascial Release using a foam roller session.

Mobility Prep

Plyo Prep.
Compound Lift
A) Build up to a 1RM Weight Chin Up
Set 1 - 8 reps, Set 2 - 5 reps, Set 3 - 3 reps, Set 4/5/6 – 1 reps building up to a
Heavy Single
Accessory Lifts
B) Close Grip Bench Press - 4 Sets x 8-10 reps @ 60% 1RM
C) Seated Row - 3 x 10-12 reps

D) Incline DB Chest Press - 3 x 10-12 reps

10 Lat. Pulldown

For Time
5 Rounds
16 Plate Ground to Overhead 20/10kg

14 Alternating Box Step Ups (with Plate) 20/10kg
12 Burpees
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Compound Lift
A) Back Squat - build up to a Heavy Single
Accessory Lifts
B) Clean Pulls - 2 Sets x 5 reps @ 90-105% and 2 sets x 3 reps @ 110-115%

1RM
C) Bulgarian Split Squat - 3 sets x 6 reps (Progressive - moderate)

For Time 4 Rounds
In a 2 Min Window Complete:
200m Row
5 Strict Pull Ups
Max. Rep KB Swings 24/16kg
Rest 2 mins

programme.
Make Sure Avoid

Points Activity
5 20 minutes Walk
Mobility Prep

Plyo Prep.
Compound Lift
Accessory Lifts
system-mas-rugby/
For Time
20 sec Work : 20 sec Rest x 4 each Exercise
Max. Distance Row

Box Jumps 24/20"
Bike
Burpee
Mobility Prep
- ITB Foam Roller

- Quads Foam Roller
Explosive Strength
Box Jumps - 6 x 3 reps (Med.)
Compound Lift
Accessory Lifts
For Time
50 Burpees
30 Calorie Row
20 Toes 2 Bar
10 Handstand Push Ups
For Time 10 Rounds
3 Hang Power Cleans 80/50kg
5 Burpees
7 Toes to Bar
Sprint 100 m

programme.
Points Activity
5 20 minutes Walk
5 20 minutes Myofascial Release using a foam roller session.
Wrap Up!
Thanks for using the Rugby Renegade Pre Season Training Program. If you want
to subscribe to an online program, which includes daily strength, rehab/prehab
and conditioning workouts designed specifically for rugby check out our
subscription options now:

RugbyRenegade.com

Alternatively you can join the Rugby Renegade following:

PreSeason EBook

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Rugby Renegade Off Season Program

Monday – Upper Body Strength & Running Conditioning

Tuesday – Lower Body Strength & Met Con

Thursday – Upper Body Strength & Running Conditioning

Friday – Lower Body Strength & Met Con

Saturday – Conditioning Session

Preseason Block 1 / Day 1 Monday

Building Athletic Strength and Increasing Muscle Mass

The aerobic system is important for us as it provides a significant amount of the

Aim to have a minimum of 4 hours rest between sessions.

Upper Limb Mobility Circuit

- Thoracic Foam Roller

Incline Ballistic Press Ups - 4 sets x 5reps

Rest 2-3 Mins between Sets.

A) Bench Press - 6 sets x 3 reps @82.5%

B) Prone Pull - 4 Sets x 8 reps (Progressive - Heavy)

Rest 60-90 seconds between Sets.

C) Seated DB Shoulder Press - 3 sets x 10-12 reps (Progressive - moderate)

Conditioning Session Running

10 x 15 sec Hard (80-85% Effort) : 15 sec Jog (25-40% Effort)

10 x 15 sec Hard (80-85% Effort) : 15 sec Jog (25-40% Effort)

Max. Distance in 90 seconds

Max. Distance in 60 seconds

Max. Distance in 30 seconds

Preseason Block 1 / Day 2 Tuesday

Lower Limb Mobility Circuit

- ITB Foam Roller

Rest 2 Mins between Sets.

A) Back Squat - 3 sets x 8 reps @ 70- 75% 1RM

Rest 60-90 seconds between Sets.

B) Barbell Lunges - 3 Sets x 10 reps (10 E/L)

Di) Calf Raises - 4 sets x 20 reps

30 sec Max. Rep Burpees (Chest to Floor)

30 sec Max. Distance Row

30 sec Max. Rep KB Swings

Preseason Block 1/Recovery Day 3 Wednesday

Recovery must be an essential part of all training programs, and must be

At Rugby Renegade, through knowledge and experience we have designed reliable

Post Training Nutrition Protocols

Preseason Block 1 / Day 4 Thursday

Aim to have a minimum of 4 hours rest between sessions.

Upper Limb Mobility Circuit

- Thoracic Foam Roller

Lying Supine MB Chest Throws - 4 sets x 5 reps

Rest 2-3 Mins between Sets.

A) Bench Press - 5 sets x 10 reps @ 60% 1RM

B) Bodyweight Chin Ups - 3 Sets x Max. Reps

Eii) Close Grip Press Ups - 3 sets x 15-20 reps

Conditioning Session Running

200m/100m Drill - Perform 1 set of 4 Repetitions

Perform 1 set of 6 Repetitions

Try Line to Try Line - every 40 seconds

Preseason Block 1 / Day 5 Friday

Lower Limb Mobility Circuit

- ITB Foam Roller

Box Jumps - 6 sets x 3 reps (70% Max. Height)

Rest 2 Mins between Sets.

A) Trap/Regular Deadlift - 3 sets x 5 reps @ 75% 1RM

B) Front Squats - 4 sets x 8 reps (Progressive)

Rest 60-90 seconds between Sets.

B) Barbell Step Ups - 3 Sets x 10 reps (16 E/L)

C) Weighted Plank Hold - 4 sets x 45 sec Holds

Preseason Block 1/Day 6 Saturday