Rugby Forward Training Plan

Elevate your game with the Rugby Forward Training Plan, a comprehensive 8-week program designed for athletes looking to build explosive strength and power. Committed to four days a week, you'll engage in a mix of dynamic bodyweight exercises, heavy barbell lifts, and targeted conditioning drills to enhance your performance on the field. Each session focuses on key movements like jump squats, barbell squats, and weighted pull-ups, ensuring you develop the strength and endurance needed for rugby. Get ready to push your limits and dominate every match!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Stretch out all worked muscles at the end.

Jump Squat

Squat (Barbell)

Single Leg Romanian Deadlift

Pull-Up (Weighted)

Push Press (Barbell)

Broad Jump

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Inverted Row

Bench Press (Barbell)

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