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    Collegiate Rugby Training

    Rule of 24 Training

    Goals: The Five Ss
    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
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