Hey guys
Below is the ideas I am putting together for my U16/U18 rugby players this summer. Let me know what you think:
Workout A
• Agility Drills
Main lift:
• DB Push Press – 3 x 5 …. SS …. MD Slams
• Box Squats 3 x 5 …. SS …. Box Jumps
Assistance:
• DB Row 2x20 …. SS …. Wall Ball 2x20
Moving Events:
• Tire Flip – 2 x 50’ with moderate tire for speed.
• Yoke / Farmers Medley (superset) – 2 sets.
Conditioning Work:
• Sled Drags – 2 sets of 80 feet with moderate weight for speed.
Workout B
• Agility Drills
Main lift:
• Bench 2x5, 1x5+ …. SS …. Pullups
• Lunges 2x5, 1x15 …. SS …. Squat Thrusts
Assistance:
• Sled Pull (Heavy) 2 sets of 20/30ft
Moving Events:
• Farmers – 3 sets of 100’ with moderate weight.
• Yoke/Tire Medley (superset) – 2 sets.
Finisher:
2x10 Front/Side/Rear Shoulder Raise
3x10 Biceps/Triceps
Workout C
• Agility Drills
Main Lift:
• Thrusters 3x4 …. SS …. Explosive Shrugs
Assistance:
• 2x10 Floor Press …. SS …. 2x10 SDLHP
Moving Events:
• Yoke – 3 sets of 35-50’ with increasingly heavy weights.
Conditioning Work:
• Sled Rows – 2 sets of 50 feet, heavy.
Thanks for the feedback guys.
Davie
