A Full Year's Weight Room Programming in Professional Rugby

Over the last four years that I have been writing for elitefts I have written a number of position-specific programs. I thought it was high time I looked at a complete year in focus to allow you to see progressions across the training year and how you can best apply the information to your team’s environment and playing level. This is the exact weight training program that I applied to the Panasonic Rugby team for the 2014-15 season.

Players returned to training in early April after having the majority of March away from the training center. The team is made up of both full-time professional players and players that are considered amateurs, employed by the company and released to train and play for the team.

Pre-Season Phase 1: April/May

Players are divided into various training groups based on specific areas that they need to improve in over the pre-season time. This is in conjunction with coaches and players as well as strength and conditioning staff.

Metabolic Group (Fit and Strong)

Monday: Beastly Circuit 1 (6) + Close Grip Bench and Squat

• Deadlift
• Power Clean from Hang
• Front Squat
• Push Press
• Bent-Over Row
• Romanian Deadlift
• Three Minutes Cardio

Tuesday: Otago Circuit (5) + Push Press and Power Snatch

• Row 300 Meters (<1 minute)
• 10 Full Burpees
• 10 x 36-Kilogram Two-Arm Swing with Kettlebell
• 4 x 15-Meter Shuttle Run
• 10-Kilogram Medicine Ball Slam x 10 Each Side

Wednesday: Beastly Circuit 2 (6) + Chins or Pendlay Row and Box Squat

• Power Snatch from Floor
• Overhead Squat
• Push Press Behind Neck
• Klokov Raise from Hang
• Lunge
• Good Morning
• Three Minutes Cardio

Thursday: Bodyweight/Kettlebell Circuit (3) + Power Clean and Split Jerk from Rack

• 10 Mountain Climbers/Kettlebell Floor Press
• 10 No Momentum Sit-Ups/Kettlebell Renegade Row
• 10 Grasshoppers/Kettlebell See Saw Shoulder Press
• 10 Jumping Squat Lunges/Kettlebell Alternate Upright Row
• 10 Rock and Rolls/Kettlebell Alternating Snatches

Friday: Medley Conditioning (6) + Incline and Front Squat

• 30 Seconds Prowler Push/15 Seconds Rest
• 30 Seconds Sledgehammer Hits/15 Seconds Rest
• 30 Seconds Kettle Bell Swings/15 Seconds Rest
• 30 Seconds Tire Flips/15 Seconds Rest
• 30 Seconds Battling Ropes/15 Seconds Rest
• 30 Seconds Push Up + Burpee/15 Seconds Rest

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75/80/90/90+%
3. Week 3: 5/4/3/3 with 80/85/90/90+%
4. Week 4: 4/3/2/2 with 85/90/95/95+%

Saturday: Super Circuit for Metabolic (Fit and Strong) Members

• Super Circuit
• Pull, Push, Squat, Core
• 4–6 Times Through

Group 1

• Upright Row (40)
• Close Grip Bench Press (50)
• Squat Jump (40)
• MB Russian Twist x 10 Each Side
• Springbok Shuttle (30 Seconds)

Group 2

• Hang Cleans (50)
• Shoulder Press (40)
• Step-Ups x 5 Each Leg (50)
• Hanging Knees to Chest
• 1 x Malcolm Drill (30 Seconds)

Group 3

• Bent Row (60)
• Incline Bench (60)
• Overhead Squat(20)
• Sprinter’s Sit-Ups x 10 Each Side
• Half-Gasser (30 Seconds)

Weight (kilograms) to be used in brackets. 10 reps on all exercises.

Power/Strength Group (Fast and Strong)

Monday

• Warm Up with Overhead Snatch Grip Squat and Single-Leg Hip Thrusts, 3 x 5 (Step Load)
• Power Snatch superset with Rack Split Jerks
• Bulgarian Sprinter's Squat
• Split Stance Romanian Deadlift

Wednesday

• Warm Up with Superset of Bosch Squat and Borzov Hops, 3 x 5 (Step Load)
• Speed Power Combo
• Close Grip Bench Press superset with Close Grip Pendlay Row

Friday

• Warm Up with Superset of Decrement Snatch Grip Deadlift + Shrug and Knees-to-Feet Jumps, 3 x 5 (Step Load)
• Power Clean superset with Push Press
• Front Squat
• Incline Bench Press superset with Weighted Chins

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75/80/85/85+%
3. Week 3: 5/4/3/3 with 80/85/90/90+%
4. Week 4: 4/3/2/2 with 85/90/95/95+%

Hypertrophy Group (Big and Strong)

Monday

Squat Option

Upper Body Push

• Incline (Bar, Dumbbell, Close Grip, Cambered)
• Shoulder (Bar, Dumbbell, Cambered, Trap, Close Grip)
• Flat Press (Close Grip, Reverse, Floor, Bench, Dumbbell)

Tuesday

Olympic Option

Upper Body Pull

• Row (Bent-Over, Pendlay, Trap Bar, Close Grip, Dumbbell, Kettlebell)
• Chin (Bar, Towel, Rope)
• Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Yates, Klokov)

Thursday

Single-Leg Option

Upper Body Push

• Incline (Bar, Dumbbell, Close Grip, Cambered)
• Shoulder (Bar, Dumbbell, Cambered, Trap, Close Grip)
• Flat Press (Close Grip, Reverse, Floor, Bench, Dumbbell)

Friday

Hamstring Option

Upper Body Pull

• Row (Bent-Over, Pendlay, Trap Bar, Close Grip, Dumbbell, Kettlebell)
• Chin (Bar, Towel, Rope)
• Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Yates, Klokov)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75/80/85/85+%
3. Week 3: 5/4/3/3 with 80/85/90/90+%
4. Week 4: 4/3/2/2 with 85/90/95/95+%

Performance Core Training

(Choose one after each training session)

• Loose Head Band Iso Hold (Bottom Position in Power Rack) 3 x 30 Seconds
• Tight Head Standing Bar + Band Crunch (Top Position in Power Rack) 3 x 30 Seconds
• Single-Leg Back Extension 3 x 5 Each Leg
• Zercher Lift 3 x 5
• Rollouts Loaded 3 x 5 or Unloaded 3 x 15
• Suitcase Deadlifts 3 x 5
• Windmills 3 x 5
• Loaded Sit-Up with Bar or Plate 3 x 5
• Russian Twists/Full Body Twists 3 x 5
• 3-Way Isometric Bridge 3 x Time
• Sprinter’s Sit-Ups 3 x 10–15 Each Side
• Bicycle Alternate Elbow to Knee 3 x 10–15 Each Side
• Vertical Leg Toe Touch 3 x 15

Pre-Season Phase 2: June/July/August

During this phase, players will have a series of practice matches at various times and the level of rugby skills training sessions will increase as well.

Big, Fast and Strong

Monday (Upper Body Strength)

3 x Push/Pull Superset (choice)

Push

• Incline (Bar, Dumbbell, Cambered)
• Shoulder (Bar, Dumbbell, Cambered, Trap)
• Flat Press (Close Grip, Reverse, Floor, Bench)

Pull

• Row (Bent-Over, Pendlay, Trap Bar, Yates)
• Chin (Bar, Towel, Rope)
• Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Seated Snatch, Seated Clean)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75, 80,85,85+%
3. Week 3: 5/4/3/3 with 80,85,90,90+%
4. Week 4: 4/3/2/2 with 85,90,95,95+%

Tuesday (Lower Body Power and Strength)

2 x Push

2 x Pull

Push

• Squat (Back Squat, Front Squat, Overhead Squat, Zercher Squat, Box Variations)
• Single-Leg (Split Squat, Sprinter’s Squat, Step-Ups, Bosch)

Pull

• Olympic (Power Snatch, Power Clean, Pulls)
• Hamstring/Lower Back (Deadlift, RDL, Good Morning, Hip Thrusts)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75,80,85,85+%
3. Week 3: 5/4/3/3 with 80,85,90,90+%
4. Week 4: 4/3/2/2 with 85,90,95,95+%

Thursday (Heavy Power)

• Warm Up with Superset of Bosch Squat and Borzov Hops 3 x 5
• Single-Leg Hip Thrusts and Kettlebell Swings
• Clean or Snatch or Pulls from Floor superset with Knees-to-Feet Jumps or Band Box Squats superset with Box Jumps
• Push Press or Split Jerk or Band Bench Press superset with Upper Body Plyometric

1. Week 1: 4 x 6 with 60%
2. Week 2: 5 x 3 with 80%
3. Week 3: 6 x 4 with 70%
4. Week 4: 4 x 2 with 90%

Friday (Upper Body Size) Optional Extra Day

• Triple Drop Dumbbell Press (45/30/15 degrees) 5 x 5/5/5 superset with One-Arm Dumbbell Row 5 x 10
• Dumbbell Seated Shoulder Press superset with Bodyweight Chins (30’s Method)
• 3-Way Shoulder Raise (Dumbbell Laterals, Plate Front, Cable Bent-Over Raise) 3 x 12

Fit, Fast, and Strong

Monday (Circuit + 1 x Upper/Lower Push)

Tuesday (Circuit + 1 x Upper/Lower Pull)

Beastly Circuit 1 (6)

• Deadlift
• Power Clean from Hang
• Front Squat
• Push Press
• Bent-Over Row
• Romanian Deadlift
• 3 Minutes Cardio

Otago Circuit (5)

• Row 300 Meters (<1 minute)
• 10 Full Burpees
• 10 x 36-Kilogram Two-Arm Swing with Kettlebell
• 4 x 15-Meter Shuttle Run
• 10-Kilogram Medicine Ball Slam x 10 each side

Beastly Circuit 2 (6)

• Power Snatch from Floor
• Overhead Squat
• Push Press Behind Neck
• Klokov Raise from Hang
• Lunge
• Good Morning
• 3 Minutes Cardio

Bodyweight/Kettlebell Circuit (3)

• 10 Mountain Climbers/Kettlebell Floor Press
• 10 No Momentum Sit-Ups/Kettlebell Renegade Row
• 10 Grasshoppers/Kettlebell See Saw Shoulder Press
• 10 Jumping Squat Lunges/Kettlebell Alternate Upright Row
• 10 Rock and Rolls/Kettlebell Alternating Snatches

Medley Conditioning (6)

• 30 Seconds Prowler Push/15 Seconds Rest
• 30 Seconds Sledgehammer Hits/15 Seconds Rest
• 30 Second Kettle Bell Swings/15 Seconds Rest
• 30 Seconds Tire Flips/15 Seconds Rest
• 30 Second Battling Ropes/15 Second Rest
• 30 Seconds Push-Ups + Burpee/15 Seconds Rest

Super Circuit (Pull, Push, Squat, Core) (4)

• Upright Row (40)/Close Grip Bench Press (50)/Squat Jump (40)/MB Russian Twist
• Hang Cleans (50)/Shoulder Press (40)/Step-Ups (50)/Hanging Knees to Chest
• Bent Row (60)/Incline Bench (60)/Overhead Squat (20)/Sprinter’s Sit-Ups

Monday

Upper Body Push

• Incline (Bar, Dumbbell, Close Grip, Cambered)
• Shoulder (Bar, Dumbbell, Cambered, Trap, Close Grip)
• Flat Press (Close Grip, Reverse, Floor, Bench, Dumbbell)

Lower Body Push

• Squat (Back Squat, Front Squat, Box Variations)
• Single-Leg (Split Squat, Sprinter’s Squat, Step-Ups, Bosch Variations)

Tuesday

Upper Body Pull

• Row (Bent-Over, Pendlay, Trap Bar, Close Grip, Dumbbell, Kettlebell)
• Chin (Bar, Towel, Rope)
• Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Yates, Klokov)

Lower Body Pull

Olympic (Power Snatch, Power Clean, Pulls)

Hamstring/Lower Back (Deadlift, RDL, Good Morning, Hip Thrusts)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75,80,85,85+%
3. Week 3: 5/4/3/3 with 80,85,90,90+%
4. Week 4: 4/3/2/2 with 85,90,95,95+%

Thursday (Heavy Power)

Warm Up with Superset of Bosch Squat and Borzov Hops 3 x 5 + Single-Leg Hip Thrusts and Kettlebell Swings

Clean or Snatch or Pulls from Floor superset with Knees to Feet Jumps or Band Box Squats superset with Box Jumps

Push Press or Split Jerk or Band Bench Press superset with Upper Body Plyometric

1. Week 1: 4 x 6 with 60%
2. Week 2: 5 x 3 with 80%
3. Week 3: 6 x 4 with 70%
4. Week 4: 4 x 2 with 90%

In-Season Gym-Based Programming Options: (Late August to Early March)

Game Day +2: Circuit Style, Prehab/Rehab Only, Full Body Strength, Upper Size, Split Program Upper or Lower Strength, Power

Game Day +3: Full Body Strength, Upper Size, Split Program Upper or Lower Strength, Power (if no gym on GD+2)

Game Day -2: Named in 22 — Power (No Plyos), Upper Body Strength and/or Size

Non 22 —Full Body Strength, Upper Size, Split Program Upper or Lower Strength, Power

Game Day -1: Non 22: Full Body Strength, Upper Size, Split Program Upper or Lower Strength, Power

Circuit Options:

Beastly Circuit 1 (6)

• Deadlift
• Power Clean from Hang
• Front Squat
• Push Press
• Bent-Over Row
• Romanian Deadlift
• 3 Minutes Cardio

Otago Circuit (5)

• Row 300 Meters (<1 minute)
• 10 Full Burpees
• 10 x 36-Kilogram Two-Arm Swing with Kettlebell
• 4 x 15-Meter Shuttle Run
• 10-Kilogram Medicine Ball x10 Each Side

Beastly Circuit 2 (6)

• Power Snatch from Floor
• Overhead Squat
• Push Press Behind Neck
• Klokov Raise from Hang
• Lunge
• Good Morning
• 3 Minutes Cardio

Bodyweight/Kettlebell Circuit (3)

• 10 Mountain Climbers/Kettlebell Floor Press
• 10 No Momentum Sit-Ups/Kettlebell Renegade Row
• 10 Grasshoppers/Kettlebell See Saw Shoulder Press
• 10 Jumping Squat Lunges/Kettlebell Alternate Upright Row
• 10 Rock and Rolls/Kettlebell Alternating Snatches

Medley Conditioning (6)

• 30 Seconds Prowler Push/15 Seconds Rest
• 30 Seconds Sledgehammer Hits/15 Seconds Rest
• 30 Second Kettle Bell Swings/15 Seconds Rest
• 30 Seconds Tire Flips/15 Seconds Rest
• 30 Second Battling Ropes/15 Seconds Rest
• 30 Seconds Push-Up + Burpee/15 Seconds Rest

Super Circuit (Pull, Push, Squat, Core) (4)

• Upright Row (40)/Close Grip Bench Press (50)/Squat Jump (40)/MB Russian Twist
• Hang Cleans (50)/Shoulder Press (40)/Step-Ups (50)/Hanging Knees to Chest
• Bent Row (60)/Incline Bench (60)/Overhead Squat (20)/Sprinter’s Sit-Ups

Full Body Strength

Choose one from each group.

Upper Body Push

• Incline (Bar, Dumbbell, Cambered)
• Shoulder (Bar, Dumbbell, Cambered, Trap)
• Flat Press (Close Grip, Reverse, Floor, Bench)

Upper Body Pull

• Row (Bent-Over, Pendlay, Trap Bar, Yates)
• Chin (Bar, Towel, Rope)
• Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Seated Snatch, Seated Clean)

Lower Body Pull

• Olympic (Power Snatch, Power Clean, Pulls)
• Hamstring/Lower Back (Deadlift, RDL, Good Morning, Hip Thrusts)

Lower Body Push

• Squat (Back Squat, Front Squat, Overhead Squat, Zercher Squat, Box Variations)
• Single-Leg (Split Squat, Sprinter’s Squat, Step-Ups, Bosch)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75,80,85,85+%
3. Week 3: 5/4/3/3 with 80,85,90,90+%
4. Week 4: 4/3/2/2 with 85,90,95,95+%

Upper Body Strength and Size

Choose one from each group and superset.

Upper Body Push

Incline (Bar, Dumbbell, Cambered)

Shoulder (Bar, Dumbbell, Cambered, Trap)

Flat Press (Close Grip, Reverse, Floor, Bench)

Upper Body Pull

Row (Bent-Over, Pendlay, Trap Bar, Yates)

Chin (Bar, Towel, Rope)

Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Seated Snatch, Seated Clean)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75,80,85,85+%
3. Week 3: 5/4/3/3 with 80,85,90,90+%
4. Week 4: 4/3/2/2 with 85,90,95,95+%

Then do:

• Triple Drop Dumbbell Press (45/30/15 degrees) 5 x 5/5/5 superset with One-Arm Dumbbell Row 5 x 10
• Dumbbell Seated Shoulder Press superset with Bodyweight Chins (30’s Method)
• 3-Way Shoulder Raise (Dumbbell Laterals, Plate Front, Cable Bent-Over Raise) 3 x 12

Upper Body Strength

Choose three from each group in a superset style.

Upper Body Push

• Incline (Bar, Dumbbell, Cambered)
• Shoulder (Bar, Dumbbell, Cambered, Trap)
• Flat Press (Close Grip, Reverse, Floor, Bench)

Upper Body Pull

• Row (Bent-Over, Pendlay, Trap Bar, Yates)
• Chin (Bar, Towel, Rope)
• Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Seated Snatch, Seated Clean)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75,80,85,85+%
3. Week 3: 5/4/3/3 with 80,85,90,90+%
4. Week 4: 4/3/2/2 with 85,90,95,95+%

Lower Body Strength and Power

Choose two from each group.

Push

• Squat (Back Squat, Front Squat, Overhead Squat, Zercher Squat, Box variations)
• Single-Leg (Split Squat, Sprinter’s Squat, Step-Ups, Bosch)

Pull

• Olympic (Power Snatch, Power Clean, Pulls)
• Hamstring/Lower Back (Deadlift, RDL, Good Morning, Hip Thrusts)

1. Week 1: 4 x 6 with 75%
2. Week 2: 6/5/4/4 with 75,80,85,85+%
3. Week 3: 5/4/3/3 with 80,85,90,90+%
4. Week 4: 4/3/2/2 with 85,90,95,95+%

Power

• Warm Up with Superset of Bosch Squat and Borzov Hops 3 x 5 + Single-Leg Hip Thrusts and Kettlebell Swings
• Clean or Snatch or Pulls from Floor superset with Knees to Feet Jumps or Band Box Squats superset with Box Jumps
• Push Press or Split Jerk or Band Bench Press superset with Upper Body Plyometric

1. Week 1: 4 x 6 with 60%
2. Week 2: 5 x 3 with 80%
3. Week 3: 6 x 4 with 70%
4. Week 4: 4 x 2 with 90%

As an alternative to the in-season plan that was in place for the first part of the season, individualization of players programs were introduced based on the specific goals originally identified in the pre-season plan.

Metabolic Group (Fit and Strong)

Second wave only for none-game members. All others one wave only.

Monday: Beastly Circuit + Bench and Squat

• Deadlift
• Power Clean from Hang
• Front Squat/Push Press
• Bent-Over Row
• Romanian Deadlift
• 3 Minutes Cardio

Tuesday: Otago Circuit + Push Press and Snatch

• Row 300 Meters (<1 minute)
• 10 Full Burpees
• 10 x 36-Kilogram Two-Arm Swing with Kettlebell
• 4 x 15-Meter Shuttle Run
• 10-Kilogram Medicine Ball Slam x 10 Each Side

Thursday: Heavy or Light Power

Light Power (Game Member)

• Warm Up with Superset of Bosch Squat and Borzov Hops 3 x 5 (Step Load)
• Snatch or Clean or Pulls from Blocks or Band Box Squats 6 x 3 with 50–70% superset with Push Press or Split Jerk from Rack 6 x 3 with 50–70%

Heavy Power (Non-Game Member)

• Warm Up with Superset of Bosch Squat and Borzov Hops 3 x 5 Each Leg (Step Load)
• Clean or Snatch or Pulls from Floor or Band Box Squats
• Push Press or Split Jerk or Band Bench Press

1. Week 1: 4 x 6 with 60% superset with Tuck Jumps/MB Drops 4 x 12
2. Week 2: 5 x 3 with 80% superset with Box Jumps/Chest Clap Push-Ups 5 x 6
3. Week 3: 6 x 4 with 70% superset with Knees to Feet/MB Chest Pass 6 x 8
4. Week 4: 4 x 2 with 90% superset with Depth Jumps/Depth Push-Ups 4 x 4

Power/Strength Group (Fast and Strong)

Second wave only for none-game members. All others one wave only.

Modified Olympic-Strength/Speed Movements

Strength Movements

Program Example – Heavy, Light, Medium Week Plan

Hypertrophy Group (Big and Strong)

Monday

Squat or Single-Leg Option

Upper Body Push

• Incline (Bar, Dumbbell, Close Grip, Cambered)
• Shoulder (Bar, Dumbbell, Cambered, Trap, Close Grip)
• Flat Press (Close Grip, Reverse, Floor, Bench, Dumbbell)

Tuesday

• Olympic or Hamstring Option
• Upper Body Pull
• Row (Bent-Over, Pendlay, Trap Bar, Close Grip, Dumbbell, Kettlebell)
• Chin (Bar, Towel, Rope)
• Traps (Reverse Shrug, Dumbbell, Trap Bar, Upright Row, Yates, Klokov)

Thursday: Heavy or Light Power

Light Power (Game Member)

• Warm Up with Superset of Bosch Squat and Borzov Hops 3 x 5 (Step Load)
• Snatch or Clean or Pulls from Blocks or Band Box Squats 6 x 3 with 50–70% superset with Push Press or Split Jerk from Rack 6 x 3 with 50–70%

Heavy Power (Non-Game Member)

• Warm Up with Superset of Bosch Squat and Borzov Hops 3 x 5 (Step Load)
• Clean or Snatch or Pulls from Floor or Band Box Squats
• Push Press or Split Jerk or Band Bench Press

1. Week 1: 4 x 6 with 60% superset with Tuck Jumps/MB Drops 4 x 12
2. Week 2: 5 x 3 with 80% superset with Box Jumps/Chest Clap Push-Ups 5 x 6
3. Week 3: 6 x 4 with 70% superset with Knees to Feet/MB Chest Pass 6 x 8
4. Week 4: 4 x 2 with 90% superset with Depth Jumps/Depth Push-Ups 4 x 4

Performance Core Training

Choose two after each training session.

• Loose Head Band Iso Hold (Bottom Position in Power Rack) 3 x 30 Seconds
• Tight Head Standing Bar + Band Crunch (Top Position in Power Rack) 3 x 30 Seconds
• Single-Leg Back Extension 3 x 5 Each Leg
• Zercher Lift 3 x 5
• Rollouts Loaded 3 x 5 or Unloaded 3 x 15
• Suitcase Deadlifts 3 x 5
• Windmills 3 x 5
• Loaded Sit-Up with Bar or Plate 3 x 5
• Russian Twists/Full Body Twists 3 x 5
• 3-Way Isometric Bridge 3 x Time
• Sprinter’s Sit-Ups 3 x 10–15 each side
• Bicycle Alternate Elbow to Knee 3 x 10–15 each side
• Vertical Leg Toe Touch 3 x 15