Off-Season 9 Week 3-Day Rugby Strength Plan (Intermediate Lifter)

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

The purpose of this program is to develop and maintain strength and power headining 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

Sample Day 1
1:00:00
Basketball Base Phase Day 1: Squat Day.

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace.

Try to maintain a rest time between supersets of 2-4 minutes max

Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 3
1:00:00
Basketball Base Phase Day 2: Push-Press

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace.

Try to maintain a rest time between supersets of 2-4 minutes max

Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 5
1:00:00
Basketball Base Phase Day 3: DB Snatch

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace.

Try to maintain a rest time between supersets of 2-4 minutes max

Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 8
1:00:00
Basketball Base Phase Day 1: Squat Day.

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 10
1:00:00
Basketball Base Phase Day 2: Push-Press

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 12
1:00:00
Basketball Base Phase Day 3: DB Snatch

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 15
1:00:00
Basketball TEST WEEK Day 1: Squat

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

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