Are you a team sport athlete looking to enhance your performance and prevent injuries? Look no further. With a decade of experience in strength and conditioning, I can guide you through understanding the specific anatomy and energy systems your sport demands. It’s crucial to recognise that effective training is not about the quantity of effort but the quality and intelligence behind it. For instance, a touch rugby player wouldn’t benefit from long-distance running—such a mismatch in training could actually impair performance and potentially lead to injuries. Similarly, a 100-meter sprinter would find no advantage in long-distance running.
The goal of this program is to assist you in developing strength, explosive power, correcting muscle imbalances, increasing anaerobic capacity, and enhancing muscle stability. Achieving these objectives requires focused strength training and the appropriate form of anaerobic explosive exercises.
Preparatory Period
Transition Period
Competition Period
Transition Period (active rest)
Warm-up
| Sets | Reps | |
|---|---|---|
| 500-meter row | ||
| World’s greatest stretch | 2 | |
| Walkout into pigeon stretch | 3 | 20 seconds hold |
| Standing Wall Hamstring stretch | 3 | 20 seconds hold |
| Thoracic spine cat-cow stretch | 3 | 8 |
Day 1: Strength - Lower Body
| Sets | Reps | |
|---|---|---|
| Pistol Box squats | 4 | 16 (8 on each leg) |
| Crab WalK | 4 | 5-meter length |
| Leg press (single leg) | 4 | 16(8 on each leg) |
| Bulgarian split squats | 4 | 16(8 on each leg) |
| Trap bar deadlift or Barbell RDL | 5 | 3-5 |
| Swiss ball Hamstring curl | 4 | 20(10 on each leg) |
| Machine hip thrust or barbell hip thrust | 5 | 8-12 |
| Weighted Calf raises | 5 | 15 |
Day 2: Power, Balance, and Stability
| Sets | Reps | |
|---|---|---|
| Box Drop Jumps | 4 | 6 |
| Medicine ball slams | 4 | 10 |
| Dumbbell snatches | 4 | 12 (6 reps on each arm) |
| Bosu ball dynamic lunges | 3 | |
| Sled pull | 3 | 10-meter length |
| Bosu ball ankle stability (single leg) | 20 seconds hold on each leg | |
| Dumbbell farmer’s walk | 4 | 10-meter length |
| Wall sit | 4 | 45 seconds |
This training focuses on making you stronger and more powerful for touch rugby. It’s not about doing a lot of exercises but about doing the right ones. checkout just12reps.com
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