Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

3 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

3 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 3

3 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

3 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

6 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

6 Rounds, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

1. Plank
2. Side plank left
3. Side plank right
4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×5 @ 80% of 1RM

Front Squat: 5×5 @ 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Hang Clean: 5×5 @ 80% of 1RM

Deadlift: 5×5 @ 80% of 1RM

Bench Press: 5×5 @ 80% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Box Jump: 5×5

Back Squat: 5×5 @ 80% of 1RM

Barbell Row: 5×5 @ 80% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×5 @ 80% of 1RM

Front Squat: 5×5 @ 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Hang Clean: 5×5 @ 80% of 1RM

Deadlift: 5×5 @ 80% of 1RM

Bench Press: 5×5 @ 80% of 1RM

Day 3

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×3 85% of 1RM

Front Squat: 5×3 85% of 1RM

Dumbbell Pullover: 5×5

Day 2

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Box Jump: 5×5

Back Squat: 5×3 85% of 1RM

Barbell Row: 5×3 85% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×3 85% of 1RM

Front Squat: 5×3 85% of 1RM

Dumbbell Pullover: 5×5

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Hang Clean: 5×3 85% of 1RM

Deadlift: 5×3 85% of 1RM

Bench Press: 5×3 85% of 1RM

Day 3

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Box Jump 5×5

Back Squat 5×3 85% of 1RM

Barbell Row 5×3 85% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Squat Jump: 5×5 80% of 1RM

Sumo Deadlift: 5×5 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×5 80% of 1RM

Romanian Deadlift: 5×5 80% of 1RM

Single Arm Row: 5×5 80% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Hang Clean 5×5 80% of 1RM

Back Squat 5×5 80% of 1RM

Chin Up 5×5 80% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Squat Jump: 5×5 80% of 1RM

Sumo Deadlift: 5×5 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

Power Clean 5×5 80% of 1RM

Romanian Deadlift: 5×5 80% of 1RM

Single Arm Row 5×5 80% of 1RM

Day 3

Hang Clean 5×5 80% of 1RM

Back Squat 5×5 80% of 1RM

Chin Up 5×5 80% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Squat Jump 5×3 85% of 1RM

Sumo Deadlift 5×3 85% of 1RM

Dumbbell Pullover 5×5

Day 2

Power Clean 5×3 85% of 1RM

Romanian Deadlift 5×3 85% of 1RM

Single Arm Row 5×3 85% of 1RM

Day 3

Hang Clean 5×3 85% of 1RM

Back Squat 5×3 85% of 1RM

Chin Up 5×3 85% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Hang Clean 5×3 @ 85% of 1RM

Back Squat 5×3 @ 85% of 1RM

Chin Up 5×3 @ 85% of 1RM

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×3 85% of 1RM

Romanian Deadlift: 5×3 85% of 1RM

Single Arm Row: 5×3 85% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

1. Squat
2. Romanian Deadlift
3. Lateral Squat
4. Calf Raise
5. Bent Over Row
6. Pull Over
7. Hip Bridge
8. Overhead Press
9. Overhead Squat (with light bar or dowel)

B.

Hang Clean 5×3 @ 85% of 1RM

Back Squat 5×3 @ 85% of 1RM

Chin Up 5×3 @ 85% of 1RM

The post 12 Weeks of Strength for Explosive Rowing appeared first on Breaking Muscle.

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout

• Depth landings 3×10 (step off box, land with hips and knees in flexion and feet hip width.)
• Back squat 5×5 @ 80% 1RM
• Romanian deadlift 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front, side plank x2 circuit 3×35 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout

• Deadlift 5X5 @ 80% 1RM
• Overhead press 5X5
• Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout

• Split squat 5X5 per leg
• Press up 5X5 If you can do more than 5 reps, add wieght.
• Bent-over barbell row 5X5
• Barbell rollouts 3X5
• Prone Y, W, T scapula work 3X10

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Depth Landings 3×10 (step off box, land with hips and knees in flexion, feet hip width apart)
• Back Squat 5×5 @ 80% 1RM
• RDL 5×5
• Bell up overhead Kettle bell press 3×8 each arm
• Front and side plank x2 circuit, 3×35 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Deadlift 5X5 @ 80% 1RM
• Overhead press 5X5
• Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Split squat 5×5 per leg
• Press up 5×5 (add weight if you can do more than 5 reps)
• Bent-over barbell row 5×5
• Barbell roll outs 3×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Depth Landings 4×10 (step off box, land with hips and knees in flexion, feet hip width apart)
• Back Squat 5×5 @ 85% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×35 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Deadlift 5X5 @ 85% 1RM
• Overhead press 5X5
• Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Split squat 5×5 per leg
• Press up 5×5 (add weight if you can do more than 5 reps)
• Bent-over barbell row 5×5
• Barbell roll outs 3×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Depth landings 4×10 (step off box, land with hips and knees in flexion, feet hip width apart)
• Back squat 5×5 @ 85% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×35 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Workout:

• Deadlift 5X5 @ 85% 1RM
• Overhead press 5X5
• Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over Row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Split squat 5×5 per leg
• Press up 5×5 (add weight if you can do more than 5 reps)
• Bent-over barbell row 5×5
• Barbell roll outs 3×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Lateral depth landings 3×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
• Back squat 5×3 @ 80% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Deadlift 5X3 @ 80% 1RM
• Push press 5X5
• Pull ups 5X5 if more than 5 reps are possibe, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.)

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Bulgarian split squat 5×5 per leg
• Press up 5×5 (add weight if you can do more than 5 reps)
• Bent-over barbell row 5×5
• Barbell roll-outs 4×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Lateral Depth Landings 3×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
• Back Squat 5×3 @ 80% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Deadlift 5X3 @ 80% 1RM
• Push press 5X5
• Pull ups 5X5 (overhand grip) if more than 5 reps are possible, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.)

Day 3

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Lateral Depth Landings 4×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
• Back Squat 5×3 @ 85% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Workout:

• Deadlift 5X3 @ 85% 1RM
• Push press 5X5
• Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight
• Cable rotations 5X8 per side (use band if cable machine is unavailable)

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Bulgarian split squat 5×5 per leg
• Press up 5×5 (add weight if you can do more than 5 reps)
• Bent-over barbell row 5×5
• Barbell roll outs 4×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Lateral Depth Landings 4×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
• Back Squat 5×3 @ 85% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Deadlift 5X3 @ 85% 1RM
• Push press 5X5
• Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.)

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Bulgarian split squat 5×5 per leg
• Press up 5×5 (add weight if you can do more than 5 reps)
• Bent-over barbell row 5×5
• Barbell roll outs 4×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Drop jumps 5X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
• Back Squat 3X5 @ 85% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

• Push jerk 5X5
• Deadift 3X5 @ 85% (strength maintenance)
• Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.)

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Lateral drop jumps 5X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
• Bulgarian split squat 5X5 each leg
• Clap press ups 5X5
• Bent-over barbell row 5×5
• Barbell roll outs 5×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Drop jumps 5X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
• Back Squat 3X5 @ 85% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Push jerk 5X5
• Deadift 3X5 @ 85% (strength maintenance)
• Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.)

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workouts:

• Lateral drop jumps 5X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
• Bulgarian split squat 5X5 each leg
• Clap press ups 5X5
• Bent-over barbell row 5×5
• Barbell roll outs 5×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Drop jumps 6X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
• Back Squat 3X5 @ 87% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workouts:

• Push jerk 5X5
• Deadift 3X5 @ 87% (strength maintenance)
• Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.)

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout

• Lateral drop jumps 6X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
• Bulgarian split squat 5X5 each leg
• Clap press ups 5X5
• Bent-over barbell row 5×5
• Barbell roll outs 5×5
• Prone Y,W,T scapula work 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Drop jumps 6X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
• Back Squat 3X5 @ 87% 1RM
• RDL 5×5
• Bell up overhead kettlebell press 3×8 each arm
• Front and side plank x2 circuit, 3×45 seconds

Day 2

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Push jerk 5X5
• Deadift 3X5 @ 87% (strength maintenance)
• Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
• Cable rotations 5X8 per side (use band if cable machine is unavailable.)

Day 3

Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:

• Squat
• Romanian deadlift
• Lateral squat
• Calf raise
• Bent-over row
• Pull over
• Hip bridge
• Overhead press
• Press up

Workout:

• Lateral drop jumps 6X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
• Bulgarian split squat 5X5 each leg
• Clap press ups 5X5
• Bent-over barbell row 5×5
• Barbell roll outs 5×5
• Prone Y,W,T scapula work 3×10

The post Strength and Conditioning for On-Field Domination In Lacrosse appeared first on Breaking Muscle.

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 12, Day 3

Medicine Ball Chimney Throws 5×3

Dumbbell Bench Press 5×5

Weighted Pull Ups 5×5

Push Jerk 5×5

Side Plank 6×30 seconds (each side)

The post Sport Specific: Rugby – Week 12, Day 3 appeared first on Breaking Muscle.

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 12, Day 2

Hang Clean 5×3

Sumo Deadlift 5×5

Weighted Hip Thrusts 5×5

Pinch Grip Plate Rotations (one full rotation clockwise and anti-clockwise) x5

Barbell Rollouts 3×5

The post Sport Specific: Rugby – Week 12, Day 2 appeared first on Breaking Muscle.

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 12, Day 1

Double Hurdle Jump (Minimum time spent between hurdles) 5×3

Back Squat 5×5

Glute Ham Raise or Nordic Curl 5×5

Dumbbell Bulgarian Split Squat 5×5

Front Plank 6×30 seconds

The post Sport Specific: Rugby – Week 12, Day 1 appeared first on Breaking Muscle.

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 11, Day 3

Medicine Ball Chimney Throws 5×3

Dumbbell Bench Press 5×5

Weighted Pull Ups 5×5

Push Jerk 5×5

Side Plank 6×30 seconds (each side)

The post Sport Specific: Rugby – Week 11, Day 3 appeared first on Breaking Muscle.

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 11, Day 2

Hang Clean 5×3

Sumo Deadlift 5×5

Weighted Hip Thrusts 5×5

Pinch Grip Plate Rotations (one full rotation clockwise and anti-clockwise) x5

Barbell Rollouts 3×5

The post Sport Specific: Rugby – Week 11, Day 2 appeared first on Breaking Muscle.

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 11, Day 1

Double Hurdle Jump (Minimum time spent between hurdles) 5×3

Back Squat 5×5

Glute Ham Raise or Nordic Curl 5×5

Dumbbell Bulgarian Split Squat 5×5

Front Plank 6×30 seconds

The post Sport Specific: Rugby – Week 11, Day 1 appeared first on Breaking Muscle.

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 10, Day 3

Medicine Ball Chimney Throws 5×3

Dumbbell Bench Press 5×5

Weighted Pull Ups 5×5

Push Jerk 5×5

Side Plank 6×30 seconds (each side)

The post Sport Specific: Rugby – Week 10, Day 3 appeared first on Breaking Muscle.

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 10, Day 2

Hang Clean 5×3

Sumo Deadlift 5×5

Weighted Hip Thrusts 5×5

Pinch Grip Plate Rotations (one full rotation clockwise and anti-clockwise) x5

Barbell Rollouts 3×5

The post Sport Specific: Rugby – Week 10, Day 2 appeared first on Breaking Muscle.

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 10, Day 1

Double Hurdle Jump (Minimum time spent between hurdles) 5×3

Back Squat 5×5

Glute Ham Raise or Nordic Curl 5×5

Dumbbell Bulgarian Split Squat 5×5

Front Plank 6×30 seconds

The post Sport Specific: Rugby – Week 10, Day 1 appeared first on Breaking Muscle.

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 3

Medicine Ball Chimney Throws 5×3

Dumbbell Bench Press 5×5

Weighted Pull Ups 5×5

Push Jerk 5×5

Side Plank 6×30 seconds (each side)

The post Sport Specific: Rugby – Week 9, Day 3 appeared first on Breaking Muscle.