Rugby Forward Training Plan

by Christopher Jeffery

20 athletes joined

Program Description

Training plan for rugby forwards. This is only part of the plan, specifically the strength training part. There are also days for endurance/cardio that are not included here. THIS IS THE (FREE) IN-SEASON PLAN FROM RUCK SCIENCE. I AM NOT THE ACTUAL CREATOR OF THIS PLAN.

Program Overview

Level

Intermediate

Goal

Athletics, Muscle & Sculpting, Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

70 minutes

Created

Mar 16, 2024 07:14

Last Edited

Jul 03, 2024 08:42

Day 3

Jump Squat

3 Sets

5 Reps

Squat (Barbell)

2 Sets

5 Reps

3 Reps

1 Reps

Single Leg Romanian Deadlift

3 Sets

12 Reps

Pull-Up (Weighted)

4 Sets

AMRAP

Push Press (Barbell)

4 Sets

6 Reps

Hanging Knee Raise

3 Sets

AMRAP

Cable Woodchop

3 Sets

12 Reps

Run

1 Set

5-10 mins

Day 1

Jump Squat

3 Sets

5 Reps

Squat (Barbell)

2 Sets

5 Reps

3 Reps

1 Reps

Single Leg Romanian Deadlift

3 Sets

12 Reps

Pull-Up (Weighted)

4 Sets

AMRAP

Push Press (Barbell)

4 Sets

6 Reps

Hanging Knee Raise

3 Sets

AMRAP

Cable Woodchop

3 Sets

12 Reps

Run

1 Set

5-10 mins

Day 4

Broad Jump

3 Sets

5 Reps

Deadlift (Barbell)

2 Sets

5 Reps

3 Reps

1 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

Inverted Row

4 Sets

AMRAP

Bench Press (Barbell)

4 Sets

6 Reps

Stability Ball Crunch

3 Sets

12 Reps

Side Bend (Dumbbell)

3 Sets

12 Reps

Run

1 Set

5-10 mins

Day 2

Broad Jump

3 Sets

5 Reps

Deadlift (Barbell)

2 Sets

5 Reps

3 Reps

1 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

Inverted Row

4 Sets

AMRAP

Bench Press (Barbell)

4 Sets

6 Reps

Stability Ball Crunch

3 Sets

12 Reps

Side Bend (Dumbbell)

3 Sets

12 Reps

Run

1 Set

5-10 mins