WEIGHT TRAINING INTRODUCTION, PERIODISED MODEL AND RECOMMENDED WEIGHT TRAINING EXERCISES

INTRODUCTION Return to weight training home page

Strength is an essential element for every position in the modern game. Strength not only allows one to assert dominance over another but it also increases structural stability which can help reduce injuries and speed rehabilitation. Strength is also an essential prerequisite for developing power which is another important element in the modern game.

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WEIGHT TRAINING PERIODISATION MODEL FOR RUGBY
(Recommended progressions for weight training)
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Click here for an introduction to periodisation (the long-term cyclic structuring of training to maximise performance for important competitions)

	Hypertrophy	Strength	Strength Maintenance	Power
SETS (working)	6-12	3-6	2-3	3-6
REPS	8-12	1 / 2 - 8	2-6	8-12
INTENSITY	Very High	Maximal	Maximal	As quick as possible
REST Period	2-3 minutes	3-10 minutes	3-5 minutes	3-5 minutes
Time frame	Sept/Oct - Dec/Jan	Jan - Mar	Apr - July	Feb/Mar - June
Sessions / week	2-3	2	1	1-2
Change prog	@ 6 weeks	@ 6 weeks	@ 3 weeks	@ 4 weeks

RECOMMENDED WEIGHTS EXERCISES
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The following exercises are for reference in the training programs below

CHEST, SHOULDERS & TRICEPS:

CHEST (Major force producer)

Primary:

Bench Press

Secondary:

Inclined Bench Press - options: inclined flyes, inclined dumbell press

Declined Bench Press - options: declined flyes, declined dumbell press

Dumbell Flyes - options: pec dec, pec cable cross overs

SHOULDER (Stability)

Primary (be careful of injury - reps should be higher than chest ie no less than 6 avg 10)

Shoulder Press

Secondary

Shoulder flyes - options: forward or lateral, shoulder dumbell press

Upright rows - options: barbell, dumbells

Shrugs

TRICEPS (Supporting)

Tricep Press - options: close grip bench press, tricep extensions.

LEGS, HAMSTRINGS AND CALVES

QUADRICEPS

Primary Strength (Good technique and flexibility is important to reduce chances of injury)

Squats

(Deadlifts for Props?)

Secondary Strength

Leg press

Leg extension

Primary Power (Good techniques and strength base important)

Power cleans

Lunges

Secondary Power

Hang cleans

Snatch

Power step ups

HAMSTRINGS

Primary:

Hamstring curls (be careful of injury - reps should be high >6-8)

Seconday

Straight leg deadlifts - Good exercise but very high risk of injury often not used

Primary and secondary power

Same exercises as those prescribed in the quadriceps section above

CALF RAISES

Primary (be careful of injury - reps should be high >6-8)

Standing calf raises

Secondary

Seated calf raises

BACK AND BICEPS

BACK

Primary

Bench pulls

Secondary

Chin ups - options: Lat pull downs, different hand placements

Cable rows

T bar rows - options: bentover dumbell flyes

Single arm dumbell bench pulls

BICEPS

Primary

Biceps curls - options straight bar, curl bar, dumbells

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