Gym Training Regime

If you are unsure of any of the exercises below click on their descriptions to view a demonstration. You can also ask your instructors for a demo and a spot, and also please ask coach Matt Foad if you are unsure about anything as these exercises will hurt your back if not done properly.

For the initial first 2 weeks find your repetition max, this is the most weight you can lift in one go, once. Then for the first 2 weeks only work at 60% of this and get your technique right.

After 2 weeks and conditioned without pain or injury increase gradually over 2 weeks to 80% of your rep one max.

Day 1 (Monday)

Back Squat 3 x 5 reps
Push Press 3 x 5
Dead Lift 3 x 5
Clean Pull 3 x 5
Straight Leg Dead Lift 3 x 5
Arnies 3 x 10

Day 2 (Tuesday)

Rugby Training

Day 3 (Wednesday)

Bench Press 3 x 5
Bent Rows 3 x 5
Split Squat 3 x 5
Stand BB Shoulder Press 3 x 5
DB Shrugs 3 x 5
BB Rollouts 3 x 10

Day 4 (Thursday)

Rugby Training

Day 5 (Friday)

Incline Bench 3 x 5
Front Squats 3 x 5
Bent Rows 3 x 5
Overhead Squats 3 x 5
Plate Raises 3 x 8
Wipers 3 x 10

Every session should be ended with a circuit of 3 x 5 chin ups narrow and wide hands, and 3 x 10 dips, and bicep pyramid, ie 50% rep 1 max x 15, 60% x 10 , 70% x 8, 80% x 5, 90 % x 2 and work back down.

If you struggle still attempt every one you will start to notice the difference.

Ad Circuit to be completed 3 times: Leg cycles x 20
Oblique sit ups x 30
Plank 30 secs
Weighted sit up x 20

Home Training Regime

This is designed to be done at home if you cannot get to a gym. This is a guide and you are welcome to suggest some additions. If you are unsure of any of the exercises please email Matt and he will explain them.

Day 1 (Monday)

Press Up 3 x 20
Narrow Hand Press 3 x 10
Tricep Dip 3 x 20
2 Leg Bound Up Stairs x 3 sets
Raised Leg Press 3 x 20
Core Press Up 3 x 10 each side

Day 2 (Tuesday)

Rugby Training

Day 3 (Wednesday)

Press Up 3 x 20
Narrow Hand Press 3 x 10
Tricep Dip 3 x 20
2 Leg Bound Up Stairs x 3 sets
Raised Leg Press 3 x 20
Core Press Up 3 x 10 each side

Day 4 (Thursday)

Rugby Training

Day 5 (Friday)

Press Up 3 x 20
Narrow Hand Press 3 x 10
Tricep Dip 3 x 20
2 Leg Bound Up Stairs x 3 sets
Raised Leg Press 3 x 20
Core Press Up 3 x 10 each side

Every session should be ended with a circuit of 3 x 5 chin ups narrow and wide hands, and 3 x 10 dips, and bicep pyramid, ie 50% rep 1 max x 15, 60% x 10 , 70% x 8, 80% x 5, 90 % x 2 and work back down.
If you struggle still attempt every one you will start to notice the difference.

Ad Circuit to be completed 3 times: Leg cycles x 20
Oblique sit ups x 30
Plank 30 secs
Weighted sit up x 20