Off-Season 9 Week 3-Day Rugby Strength Plan (Intermediate Lifter)
Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATCAll plans by this Coach
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The purpose of this program is to develop and maintain strength and power heading into the Rugby season.
Weeks 1 and 2: Will be used to establish good form.
Week 3: First round of strength testing.
Weeks 4-6: establish the strength and power base utilizing testing data.
Week 7-8 establish a base of power
Week 9- Second round of strength testing
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:00 hrs||1:00 hrs|