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As well as club training on Mondays and Thursdays from 5.30pm till 7pm at Coombe Dingle, there are a range of weights programmes in development by Jim Holmyard. Currently only the 1st XV one is available, but the others will appear soon. There will also be some speed and endurance training sheets appearing soon.
1st XV RUGBY STRENGTH TRAINING
BEFORE
- 5-10 minutes warm up on rower or bike (HR =120-150)
- Static or dynamic stretches focusing on muscles to be exercised
DURING
- Three sets of 8 reps
with 1.5-3 minutes rest between each.
- Train with a partner and spot each other.
- Concentrate on good form.
- Keep well hydrated.
AFTER
- Static stretch. Go through each muscle group, holding each stretch for
10-15 seconds.
- Re-hydrate
- Eat a balanced meal
FRONT FIVE
| UPPER
BODY (Tuesday & Sat/Sun) |
LEGS (Monday) |
|
Abdominals |
Abdominals – Front bridging to failure – Side bridging to failure – V sits – ½ crunch & reach |
| 1 High
Pulls – Clean grip |
1 Back squat (deep) |
| 2 Shrugs | 2 Dead lift |
| 3 Lat pull downs | 3 Hamstring curls |
| 4 Upright row |
4 Front squat |
| 5 Bench press |
5 Stiff legged dead lift |
| 6 Seated incline
biceps curls |
6 Lunges (clock) |
| 7 Triceps extension
or dips |
7 Leg press |
| 8 Incline row | |
| 9 Bent over lateral raise | |
| 10 Shoulder press (DB or BB) |
BACK ROW & BACKS
|
UPPER BODY |
LEGS (Sat or Sun) |
| Abdominals - As above | Abdominals - As above |
| 1 High Pulls - Clean grip | 1 Cleans |
| 2 Shoulder press (DB or BB) | 2 Back squat |
| 3 Upright row | 3 Stiff legged dead lift |
| 4 Lat pull to neck | 4 Hamstring curls |
| 5 Bench press | 5 Lunges (clock) |
| 6 Seated incline biceps curls | 6 Hip flexor |
| 7 Triceps extension or dips | |
| 8 Incline row | |
| 9 Bent over lateral raise |
