TrainingsPre-season Training to resume October at Danny Nunn
6920 Power Inn Rd Sacramento, CA 95828 |
Strength and ConiditioningConditioning
Tempo Runs (High Impact): 5–10 min jog/warm-up 5x200m sprints (1-minute rolling clock) Stationary Bike (Low Impact): 2–5 min warm-up 10 min total: 20-second sprint at start of every minute Strength Programs Tight five (1-5) Loose Forwards (6-8) Inside Backs (9,10,12) Outside Backs (11,13,14,15) Position-Specific Strength & conditioning programs The strength programs provided are tailored specifically to your position grouping—whether you're in the Tight Five, Loose Forwards, Inside Backs, or Outside Backs. These programs are designed to meet the unique physical demands required of each position group, ensuring that you develop the strength and conditioning necessary to excel in your role. By committing to these position-specific programs, you will enhance your performance on the field and contribute to the overall success of the team. Tight Five Here are two strength-specific workout plans for Tight Five rugby forwards, formatted for clarity and ease of use: Workout Plan 1: Upper Body Strength and Power Bench Press Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Barbell Row Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps Overhead Press Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Hex Bar Deadlift Warmup: 1 set of 6-8 reps @ 50% of working weight Working Sets: 4 sets of 6 reps Workout Plan 2: Lower Body Strength and Explosiveness Squat Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Hex Bar Deadlift Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps Leg Press Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps Front Squat Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Loose Forwards Here are two strength and power-focused workout programs specifically designed for the Loose Forwards. Workout Plan 1: Full-Body Power and Strength Power Clean Warmup: 1 set of 6-8 reps @ 50% of working weight Working Sets: 4 sets of 4-6 reps Squat Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Bench Press Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Pull-Ups (Weighted if possible) Warmup: 1 set of 8-10 reps (bodyweight only) Working Sets: 4 sets of 6-8 reps Workout Plan 2: Lower Body and Explosiveness Hex Bar Deadlift Warmup: 1 set of 6-8 reps @ 50% of working weight Working Sets: 4 sets of 6 reps Bulgarian Split Squat Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps per leg Push Press Warmup: 1 set of 6-8 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Barbell Hip Thrust Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps Inside Backs Here are two workout plans specifically designed for Inside Backs (positions 9, 10, and 12), focusing on agility, coordination, and overall athleticism: Workout Plan 1: Agility and Explosive Power Box Jumps Warmup: 1 set of 8-10 reps (low box height) Working Sets: 4 sets of 6-8 reps (increase box height as needed) Lateral Plyometric Jumps Warmup: 1 set of 8-10 reps (small lateral jumps) Working Sets: 4 sets of 8-10 reps (increase distance as needed) Hex Bar Deadlift Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps per leg Medicine Ball Rotational Throws Warmup: 1 set of 8-10 reps (light ball) Working Sets: 4 sets of 8-10 reps per side (increase ball weight as needed) Workout Plan 2: Power and Strength Power Clean Warmup: 1 set of 6-8 reps @ 50% of working weight Working Sets: 4 sets of 4-6 reps Overhead Press Warmup: 1 set of 6-8 reps @ 50% of working weight Working Sets: 4 sets of 6-8 reps Weighted Step-Ups Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps per leg Barbell Hip Thrust Warmup: 1 set of 8-10 reps @ 50% of working weight Working Sets: 4 sets of 8-10 reps Outside Backs Here are two workout plans specifically designed for Outside Backs (positions 11, 13, 14, and 15), focusing on improving speed, agility, and power: Workout Plan 1: Speed and Explosive Power Sled Pushes Warmup: 1 set of 20-30 meters @ 50% of working weight Working Sets: 4 sets of 20-30 meters (increase weight as needed) Jump Squats Warmup: 1 set of 8-10 reps (bodyweight only) Working Sets: 4 sets of 8-10 reps (add light weight if needed) Medicine Ball Slams Warmup: 1 set of 8-10 reps (light ball) Working Sets: 4 sets of 8-10 reps (increase ball weight as needed) Bounding (Alternating Leg Hops) Warmup: 1 set of 8-10 reps per leg (low intensity) Working Sets: 4 sets of 8-10 reps per leg (increase distance or intensity) Workout Plan 2: Agility and Strength Lateral Band Walks Warmup: 1 set of 8-10 steps per side (light resistance band) Working Sets: 4 sets of 8-10 steps per side (increase band resistance) Hang Power Snatch Warmup: 1 set of 6-8 reps @ 50% of working weight Working Sets: 4 sets of 4-6 reps Broad Jumps Warmup: 1 set of 6-8 jumps (bodyweight) Working Sets: 4 sets of 6-8 jumps (increase distance as needed) Single-Leg Box Jumps Warmup: 1 set of 6-8 reps per leg (low box height) Working Sets: 4 sets of 6-8 reps per leg (increase box height as needed) |
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