Collegiate Rugby Training

[aempowerlifting]

Rule of 24 Training

Goals: The Five S’s
Speed
Strength
Stamina
Suppleness
Skill

Monday

(AM): Speed & Agility
Dynamic Warm-Up
Knee Rehabilitation Stretches
Change of Direction Agility Drill x 3
20 m Sprints x 5

(PM): Olympic / Lower
Dynamic Warm-Up
Knee Rehabilitation Stretches
Back Squat OR Deadlift 6 x 4
Split Jerk 8 x 3
Conditioning Finisher

Tuesday

(PM): Core Performance A
Dynamic Warm-Up
Knee Rehabilitation Stretches
Zercher Squat 8 x 3
Turkish Get-Up Flex 6 x 4
Side Bends 4 x 6
Russian Twists 3 x 8

Wednesday

(AM): Physical Therapy
Ultra-Sound, Massage, Ice Therapy

(PM): Yoga
1 Hour Yoga Class

Thursday

(AM): Cardio
Dynamic Warm-Up
Knee Rehabilitation Stretches
Hill Sprints OR 2 mile Jog

(PM): Horizontal Upper Push / Pull
Dynamic Warm-Up
Knee Rehabilitation Stretches
Bench Press 6 x 4
T-Bar Row 3 x 8
Conditioning Finisher

Friday

(AM): Hamstring / Unilateral Lower
Dynamic Warm-Up
Knee Rehabilitation Stretches
Good Mornings 6 x 4
Walking Lunges 2 x 12
Conditioning Finisher

Saturday

(AM): Vertical Upper Push / Pull
Dynamic Warm-Up
Knee Rehabilitation Stretches
Military Press 6 x 4
Chin-Ups 12 x 2
Conditioning Finisher

(PM): Conditioning
Dynamic Warm-Up
Knee Rehabilitation Stretches
20 laps in pool OR 2 full gassers

Sunday

(PM): Core Performance B
Dynamic Warm-Up
Knee Rehabilitation Stretches
Suitcase Deadlift 6 x 4
Russian Twists 4 x 6
Wheel of Death 3 x 8
Knees to Chest 2 x 12

Modified Warrior Diet

Rules
1. One to two big meals per day following training
2. Focus on a variety of fruits and vegetables
3. Snack on red meat, chicken, milk, fruits, and vegetables throughout the day
4. Drink one to two gallons of water per day
5. Focus on eating whole foods rather than relying on supplements