Chacon in-season Rugby Program

The **Chacon In-Season Rugby Program** is a comprehensive 10-week training plan designed specifically for rugby athletes looking to enhance their performance during the competitive season. With workouts scheduled five days a week, each session lasts approximately 80 minutes, focusing on key areas such as power, strength, and athleticism. This program combines a mix of bodyweight and barbell exercises, ensuring you develop functional strength and explosive power essential for rugby. Suitable for novice to intermediate lifters, this program will help you elevate your game and maintain peak performance on the field.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lying Chest Pass Med Ball Throw

Push Press (Barbell)

Bench Press (Barbell)

Dip (Bodyweight)

Pendlay Row

Lateral Raise (Cable)

Band Face Pull

Neck Extension

Neck Flexion

Neck Curl

Bayesian Curl

Hammer Curl (Dumbbell)

Wrist Curls

Wrist Extension (Dumbbell)

Farmer's Walk (Weighted)

Hang Power Clean

Front Squat (Barbell)

Bulgarian Split Squat (Barbell)

Broad Jump

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Raise (Captain's Chair)

cable twists

Landmine Twist

Side Plank with Reach Through

Abs Crunch (Weighted)

Cable Crunch

Seated Calf Raise

Standing Calf Raise

Incline Bench Press (Dumbbell)

Chin-Up (Bodyweight)

Walking Lunge

Bicep Curl (Cable)

Tricep Extension (Cable)

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