Sport Specific: Rugby - Week 9, Day 1

Daniel Lonsdale

Sport Specific Workout - Rugby, Rowing

United Kingdom

Rugby, Rowing, Lacrosse, Fencing

This is a 12-week sport specific program designed for rugby union players. The goal of this program is to increase the athlete’s overall strength while also enabling them to make progress in some explosive power work, which can be found at the start of each session. 


Strength is vital to rugby players for a number of reasons. It allows them to create powerful running motions, perform effective tackles, burst through attacks from the opposition, and retain possession if tackled. Strength is also necessary for performing the key duties effectively, such as scrummaging, line outs, and kicking.



This program has been split into three days: squat day, deadlift day, and upper body day. The weight chosen should be challenging in order for the correct strength adaptions to occur. Aim to increase the weight each week without sacrificing correct form.


Week 9, Day 1


Double Hurdle Jump (Minimum time spent between hurdles) 5x3


Back Squat 5x5

Glute Ham Raise or Nordic Curl 5x5

Dumbbell Bulgarian Split Squat 5x5


Front Plank 6x30 seconds

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