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<blockquote data-quote="O&#039;Rothlain" data-source="post: 145505"><p>Well *brushes off shoulders quite smugly* I just happen to coach a University Rugby Club. Here is my three day training program I developed for my team. DO IT. If you have questions about how to perform any of the lifts or drills contact me. You need to be strong. Strength is key. You will be Chabal-like after you hit this training program!</p><p></p><p><strong>UCORFC WORKOUT</strong></p><p><span style="font-size: 10px">DAY3:Fun Day</span></p><p>*Start Off Workout By Doing 10 Minutes On The Treadmill At 3.2 MPH At Incline Set To 10</p><p>1. Bench Press</p><p> 3 Sets x 10 Reps</p><p> Dumbells</p><p>2. Back Row</p><p> 3 Sets x 10 Reps </p><p> Dumbells</p><p>3. Over-Head Squat</p><p> 3 Sets x 10 Reps </p><p>4. Lunges</p><p> 10 Reps </p><p>5. Hammer Curls</p><p> 3 Sets x 10 Reps </p><p> Hold dumbells like you would hold a hammer</p><p>6. Tricep Extensions</p><p> 3 Sets x 10 Reps </p><p> Use Rope</p><p>7. Shoulder Shugs</p><p> 3 Sets x 10 Reps </p><p>8. Rotator Cuff Cable Pulls</p><p> 3 Sets x 10 Reps </p><p> Set cable to elbow height. Use the single hand attatchment. Stand perpendicular to the machine and use your inside arm to pull the cable inwards to your chest. Use light weights. Switch body position and repeat with other arm.</p><p>9. Red Cross Lunges</p><p> 5 Reps</p><p>10. Stairs</p><p> 2 Sets Happy Feet</p><p> Step to first step with right foot and chop feet 3 times. Step to second step with left foot and chop feet 3 times. Repeat till you reach the summit. This is a fast action drill.</p><p> 2 Sets Skip Step</p><p> 2 Sets Normal</p><p>11. Crunch</p><p> 50 Reps</p><p> Swiss Ball</p><p>12. Back Extensions</p><p> 50 Reps</p><p> Swiss Ball</p></blockquote><p></p>
[QUOTE="O'Rothlain, post: 145505"] Well *brushes off shoulders quite smugly* I just happen to coach a University Rugby Club. Here is my three day training program I developed for my team. DO IT. If you have questions about how to perform any of the lifts or drills contact me. You need to be strong. Strength is key. You will be Chabal-like after you hit this training program! [b]UCORFC WORKOUT[/b] [SIZE=2]DAY3:Fun Day[/SIZE] *Start Off Workout By Doing 10 Minutes On The Treadmill At 3.2 MPH At Incline Set To 10 1. Bench Press 3 Sets x 10 Reps Dumbells 2. Back Row 3 Sets x 10 Reps Dumbells 3. Over-Head Squat 3 Sets x 10 Reps 4. Lunges 10 Reps 5. Hammer Curls 3 Sets x 10 Reps Hold dumbells like you would hold a hammer 6. Tricep Extensions 3 Sets x 10 Reps Use Rope 7. Shoulder Shugs 3 Sets x 10 Reps 8. Rotator Cuff Cable Pulls 3 Sets x 10 Reps Set cable to elbow height. Use the single hand attatchment. Stand perpendicular to the machine and use your inside arm to pull the cable inwards to your chest. Use light weights. Switch body position and repeat with other arm. 9. Red Cross Lunges 5 Reps 10. Stairs 2 Sets Happy Feet Step to first step with right foot and chop feet 3 times. Step to second step with left foot and chop feet 3 times. Repeat till you reach the summit. This is a fast action drill. 2 Sets Skip Step 2 Sets Normal 11. Crunch 50 Reps Swiss Ball 12. Back Extensions 50 Reps Swiss Ball [/QUOTE]
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