Plyometrics for Rugby

[Spartan_Wolf]

Any ruggers out there have any suggestions on when i could add them to my program, and what specific exercises i should use?

here is my program, it goes in a 2 week cycle

WEEK 1

monday- 5x5 military press, 5x5 dips, 3x8 incline bench press, 3x8 stiff legged deadlifts, shrugs, forearms

tuesday- cardio

wednesday- 5x5 chin-ups, 5x5 bicep curls, 5x5 squats, 3x8 deadlifts, shrugs, forearms

thursday- cardio

friday- 5x5 military press, 5x5 dips, 3x8 incline bench press, 3x8 stiff legged deadlifts, shrugs, forearms

saturday & sunday- rest

WEEK 2

monday- 5x5 chin-ups, 5x5 bicep curls, 5x5 squats, 3x8 deadlifts, shrugs, forearms

tuesday- cardio

wednesday- 5x5 military press, 5x5 dips, 3x8 incline bench press, 3x8 stiff legged deadlifts, shrugs, forearms

thursday- cardio

friday-5x5 chin-ups, 5x5 bicep curls, 5x5 squats, 3x8 deadlifts, shrugs, forearms

saturday & sunday- rest

REPEAT

[Andrew Smith]

I would have to say that you could periodize your plyometrics with your program. For example

Weeks 1-3 Box Jump- Jump up onto the box
Weeks 4-6 Lateral Hops- Jumping laterally over a hurdle
Weeks 7-9 Depth Landings- Drop off box and land in "athletic position"
Weeks 10-12 Depth Jumps- Drop off box and hop onto another

Go from easiest methods to the most explosive methods.

Hope I helped

Andrew
Checkout my site! http://www.Modern-Athlete.com

[RugbyStar12]

I would add some explosive lifts to the workout.
such as Clean, snatch, and jerk.
Also try to do some speed training least twice a week

[Andrew Smith]

RugbyStar12-
The olympic lifts are excellent lifts, but the only drawback is the skill component in which they must be learned and/or taught. Unless one has been coached well in the Olympic lifts, I would venture to say it would benefit most people to maximize their time by focusing on the power lifts and adding in plyometrics, which can be learned quickly and efficiently.
Just a thought,

Andrew Smith

http://www.Modern-Athlete.com

[Metallica_Rulz]

im new to these forums/training in general, what are plometrics?

[Andrew Smith]

Do a google for Plyometrics, or go to www.DonChu.com, or pick up the book Jumping into Plyometrics, you can find it at Barnes and Noble or Borders for like $20. Basically they are jumping and bounding exercises that aid in power development.

-Andrew

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