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Author Topic: Summer/Offseason training  (Read 1771 times)
davie
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« on: May 17, 2013, 04:10:44 AM »

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
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Mr.Olegowitsch
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« Reply #1 on: July 04, 2013, 04:03:29 AM »

Good off season training! I'm sure it will work well for the rugby players.
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