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In Season Rugby Programme

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tom.clarke99
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2K views8 pages

In Season Rugby Programme

Uploaded by

tom.clarke99
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Week 1 to 4 Exercise Plan
  • Week 5 to 8 Exercise Plan
  • Week 9 to 12 Exercise Plan
  • Weight and Percentage Tables

Week 1 Day 1 Sets Reps Weight

1a. Power Clean 5 2 65 0.65


2a. Squat 5 5 130 0.722222
3a. Pull up 6 4 Bodyweight
3b. Face-pull 6 6 Band
4a. Quad Nordic 5 5 Bodyweight 130.5
4b. Side plank 5 7s Bodyweight

Week 1 Day 2 Sets Reps Weight


1a. Deadlift 3 5 155 0.704545
2a. Bench press 4 8 90 0.6
3a. Front foot elevated split squat 4 10/10 47.5
3b. Nordic curls 4 4 Bodyweight
4a. Plank 4 30s Bodyweight
4b. Back extension hold 4 10s Bodyweight

Week 2 Day 1 Sets Reps Weight


1a. Power Clean 6 3 67.5 0.675
2a. Squat 4 4 135 0.75
3a. Pull up 10 3 Bodyweight
3b. Face-pull 6 8 Band
4a. Quad Nordic 5 5 Bodyweight
4b. Side plank 5 10s Bodyweight

Week 2 Day 2 Sets Reps Weight


1a. Deadlift 5 5 162.5 0.738636
2a. Bench press 6 6 97.5 0.65
3a. Front foot elevated split squat 4 8/8 52.5
3b. Nordic curls 4 4 Bodyweight
4a. Plank 4 30s Bodyweight
4b. Back extension hold 4 10s Bodyweight

Week 3 Day 1 Sets Reps Weight


1a. Power Clean 4 2 75 0.75
2a. Squat 6 3 142.5 0.791667
3a. Pull up 6 6 Bodyweight
3b. Face-pull 6 6 Band
4a. Quad Nordic 5 5 Bodyweight
4b. Side plank 5 10s Bodyweight

Week 3 Day 2 Sets Reps Weight


1a. Deadlift 5 3 170 0.772727
2a. Bench press 6 4 105 0.7
3a. Front foot elevated split squat 6 6/6 60
3b. Nordic curls 6 4 Bodyweight
4a. Plank 5 30s Bodyweight
4b. Back extension hold 5 15s Bodyweight

Week 4 Day 1 Sets Reps Weight


1a. Power Clean 5 2 80 0.8
2a. Squat 5 5 142.5 0.791667
3a. Pull up 8 5 Bodyweight
3b. Face-pull 8 10 Band
4a. Quad Nordic 4 6 Bodyweight
4b. Side plank 4 10s Bodyweight

Week 4 Day 2 Sets Reps Weight


1a. Deadlift 3 3 177.5 0.806818
2a. Bench press 4 4 110 0.733333
3a. Front foot elevated split squat 4 8/8 60
3b. Nordic curls 4 6 Bodyweight
4a. Plank 5 30s Bodyweight
4b. Back extension hold 5 20s Bodyweight

Week 5 Day 1 Sets Reps Weight


1a. Power Clean 8 1 85 0.85
2a. Squat 4 4 150 0.833333
3a. Pull up 4 8 Bodyweight
3b. Face-pull 4 12 Band
4a. Quad Nordic 6 6 Bodyweight
4b. Side plank 6 15s Bodyweight

Week 5 Day 2 Sets Reps Weight


1a. RDL 3 9 87.5 0.397727
2a. Bench press 3 3 115 0.766667
3a. DB cheater row 4 10/10 35
3b. IYTW 4 3 5
4a. Plank 3 45s Bodyweight
4b. Back extension hold 3 30s Bodyweight

Week 6 Day 1 Sets Reps Weight


1a. Power Clean 5 1 90 0.9
2a. Squat 4 3 157.5 0.875
3a. Pull up 3 10 Bodyweight
4a. Quad Nordic 4 8 Bodyweight
4b. Side plank 4 20s Bodyweight

Week 6 Day 2 Sets Reps Weight


1a. RDL 4 6 95 0.431818
2a. Bench press 4 2 122.5 0.816667
3a. DB cheater row 5 8/8 42.5
3b. IYTW 5 3 5
4a. Plank 5 45s Bodyweight
4b. Back extension hold 5 30s Bodyweight

Week 7 Day 1 Sets Reps Weight


1a. Power Clean 5 2 87.5 0.875
2a. Squat 3 5 157.5 0.875
3a. Weighted pull up 4 2 12.5
3b. DB cheater row 4 6/6 47.5
4a. Quad Nordic 4 8 Bodyweight
4b. Side plank 4 10s Bodyweight

Week 7 Day 2 Sets Reps Weight


1a. RDL 4 4 102.5 0.465909
2a. Bench press 3 2 130 0.866667
3a. Front rack reverse lunge 4 4/4 42.5
3b. Nordic 4 6 Bodyweight
4a. Plank 5 45s Bodyweight
4b. Back extension hold 5 20s Bodyweight

Week 8 Day 1 Sets Reps Weight


1a. Power Clean 6 3 92.5 0.925
2a. Squat 2 4 165 0.916667
3a. Weighted pull up 5 3 15
3b. DB cheater row 5 8/8 47.5
4a. Quad Nordic 6 8 Bodyweight
4b. Side plank 6 15s Bodyweight

Week 8 Day 2 Sets Reps Weight


1a. RDL 6 4 107.5 0.488636
2a. Bench press 5 1 142.5 0.95
3a. Front rack reverse lunge 5 5/5 47.5
3b. Nordic 5 8 Bodyweight
4a. Plank 4 60s Bodyweight
4b. Back extension hold 4 30s Bodyweight

Week 9 Day 1 Sets Reps Weight


1a. Power Clean 4 2 97.5 0.975
2a. Squat 3 2 172.5 0.958333
3a. Weighted pull up 5 5 17.5
3b. DB cheater row 5 10/10 47.5
4a. Quad Nordic 6 8 Bodyweight
4b. Side plank 6 20s Bodyweight

Week 9 Day 2 Sets Reps Weight


1a. RDL 4 8 102.5 0.465909
2a. Bench press 5 3 137.5 0.916667
3a. Front rack reverse lunge 4 6/6 52.5
3b. Nordic 4 8 Bodyweight
4a. Plank 5 60s Bodyweight
4b. Back extension hold 5 30s Bodyweight

Week 10 Day 1 Sets Reps Weight


1a. Power Clean 5 2 100 1
2a. Squat 3 5 160 0.888889
3a. Weighted pull up 4 6 12.5
3b. DB cheater row 4 8/8 52.5
4a. Quad Nordic 6 8 Bodyweight
4b. Side plank 6 20s Bodyweight

Week 10 Day 2 Sets Reps Weight


1a. RDL 4 10 110 0.5
2a. Bench press 4 2 145 0.966667
3a. Front rack reverse lunge 4 4/4 60
3b. Nordic 4 10 Bodyweight
4a. Plank 3 90s Bodyweight
4b. Back extension hold 3 45s Bodyweight

Week 11 Day 1 Sets Reps Weight


1a. Power Clean 8 1 105 1.05
2a. Squat 3 3 165 0.916667
3a. Weighted pull up 4 8 15
3b. DB cheater row 4 6/6 60
4a. Quad Nordic 4 10 Bodyweight
4b. Side plank 4 30s Bodyweight

Week 11 Day 2 Sets Reps Weight


1a. RDL 4 8 117.5 0.534091
2a. Bench press 3 2 152.5 1.016667
3a. Front rack reverse lunge 5 5/5 60
3b. Nordic 5 10 Bodyweight
4a. Plank 5 90s Bodyweight
4b. Back extension hold 5 45s Bodyweight

Week 12 Day 1 Sets Reps Weight


1a. Power Clean 5 1 110 1.1
2a. Squat 1 3 172.5 0.958333
3a. Weighted pull up 5 8 17.5
3b. DB cheater row 5 8/8 60
4a. Quad Nordic 4 10 Bodyweight
4b. Side plank 4 30s Bodyweight

Week 12 Day 2 Sets Reps Weight


1a. RDL 6 6 125 0.568182
2a. Bench press 5 1 160 1.066667
3a. Front rack reverse lunge 4 6/6 65
3b. Nordic 6 10 Bodyweight
4a. Plank 3 120s Bodyweight
4b. Back extension hold 3 60s Bodyweight
Clean 100
Bench 150
65% DL 220
72.50% Squat 180

70%
60%

67.50%
75%

72.50%
65%

75%
80%

77.50%
70%
80%
80%

80%
72.50%

85%
82.50%

40%
77.50%

90%
87.50%

42.50%
82.50%

87.50%
87.50%
47.50%
85%

92.50%
92.50%

50%
95%

97.50%
95-97.5%

47.50%
92.50%

100%
90%
50%
97.50%

105%
92.50%

52.50%
102.50%

110%
95%

57.50%
107.50%

Week 1 Sets Reps 1a. 5 2 0.65 2a. 5 5 0.722222 3a. 6 4 3b. 6 6 4a. 5 5 130.5 4b. 5 7s Week 1 Sets Reps 1a. 3 5 0.704545 2a. 4
1a. 5 2 0.8 2a. 5 5 0.791667 3a. 8 5 3b. 8 10 4a. 4 6 4b. 4 10s Week 4 Sets Reps 1a. 3 3 0.806818 2a. 4 4 0.733333 3a. 4 8/8
3b. 4 6/6 4a. 4 8 4b. 4 10s Week 7 Sets Reps 1a. 4 4 0.465909 2a. 3 2 0.866667 3a. 4 4/4 3b. 4 6 4a. 5 45s 4b. 5 20s Week 8 S
4b. 6 20s Week 10 Sets Reps 1a. 4 10 0.5 2a. 4 2 0.966667 3a. 4 4/4 3b. 4 10 4a. 3 90s 4b. 3 45s Week 11 Sets Reps 1a. 8 1 1.
Clean 100 Bench 150 65% DL 220 72.50% Squat 180 70% 60% 67.50% 75% 72.50% 65% 75% 80% 77.50% 70%
80% 80% 80% 72.50% 85% 82.50% 40% 77.50% 90% 87.50% 42.50% 82.50% 87.50% 87.50%
47.50% 85% 92.50% 92.50% 50% 95% 97.50% 95-97.5% 47.50% 92.50% 100% 90%
50% 97.50% 105% 92.50% 52.50% 102.50% 110% 95% 57.50% 107.50%

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