Train Like A Professional Rugby Player

You are about to see a workout that I picked up whilst working with the NSW Waratah's Academy squad. The game of rugby requires players to not only be strong but also have the strength endurance to complete repeated maximal efforts under fatigue. It is for this reason that elements of this workout are done at near maximal capacity. If you can not complete the weights that are set in this workout then reduce all weighted exercises by 20% or whatever % that is required for you to safely complete all exercises. You are to complete each exercise back to back, at the completion of all ten you are to rest for 90 seconds before completing the next set. There are four sets in total.

Complete ten reps for each exercise:

1. 80kg Bench Press
2. Chin Ups
3. Hand Clap Push Ups
4. 25kg (each) Prone Row
5. Dips
6. 60kg Squats
7. 40kg Upright Row
8. 12.5kg Bicep Curls
9. 10kg Inverted Flys
10. Vertical Jumps

Category:

Sports

Tags:

• rugby training
• football training
• pre season training

[jonathancawte]

This workout is designed to completed once a week in conjunction with a heavy weights program to develop strength and power.

[jonathancawte]

If you do not have a chin up bar, complete using a lat pull down. If that is also not available use a row variation (machine, cable, bent over)

[lawrencegcollins531]

I love your video!

[metalrocks21rapsucks]

this dude needs more shoulders

[cannonbulk]

First we're gonna start off nice and slow. Ohh yeah bench press I can do that. "Now Euro TRAINING!"

[DontRunWithDaScissor]

I squat as much as him, but not nearly as much bench.

[thekrilava]

eww.... too much bench and curls and not enough olympic lifting.

[CrOK3Y]

The song is Famous - Fukkk offf

[TheBonker4000]

What is this song?

[pauliesmagic]

@jonathancawte would it be possible to pass on a a heavy weights program to develop strength and power.

thanks

[chadmaster19]

sexy legs

[louisthescott]

nice vid mate. Do alot of this at Scotland u17 training , gret for developing technique and explosive power. Whats the name of the song though ??