Rugby League Strength Training

[Bignik92]

Monday:
Strict press: bar x 8
30 x 8
40 x 6
50 x 6
60 4 x 4-6
40 x 6
30 x 8

Pull ups 4 x 6-8

Incline db press 20s x 8
35s 3 x 8-10

1 arm machine row 3 x 8 s/s side lateral raises 3 x 10

Tricep rope push downs 4 x 10-15

Db hammer curls 4 x 15-8

[Bignik92]

Tuesday:
Cycle to gym
mobility

Front squat bar x 8
40 x 3
60 x 3
80 x 3
100 1 x 3, 1 x 2

Trap bar deadlifts: 60 x 8
100 x 8
120 x 8
140 x 6
160 x 3

Reverse lunges 2 x 10 40kg s/s hamstring curls 2 x 10

Split squats with pelvic tilt 40kg 2 x 6 s/s hamstring curls 2 x 10

Core circuit ground based body weight x 3

Cycle home

[Bignik92]

Wednesday; workout 1: pistol squat skill work

Met con 18 min of pistol squats, L sit holds and box jumps



Workout 2: rotator cuff band work
Prone rows 40 x 10
60 x 10
70 4 x 8

Ring rows feet elevated 4 x 8

Renegade rows 14kg kbs 1 x 5
16kg kbs 2 x 5

Barbell curls 40kg 1 x 6
30kg 3 x 8-10

[Bignik92]

Thursday: Cycle to gym

Rotator cuff warm up

warm up on flat benc bar x 12
60 x 10
80 x 5
stopped flat bench cos the racks are too short its dangerous on my own

Incline Dumbbell Press: 24's x 10
32's x 10
36;s x 8
40's x 8
44s x 6

Incline DB Flyes 17.5's 4 x 8

Weighted dips Bw x 8
+10 3 x 6-8

Dips with knees up 3 x 5-6 BW

DB skull crushers 4 x 10 s/s wide grip press ups 4 x 6-8

Tricep Bench Dips 4 x 12

[Bignik92]

Friday: foam roll and hockey ball
Mobility

Clean n jerk: 40 x 1
60 x 1
70 x 1
80 x 1
90 x 1 (pr!)
95 x 1 (pr!)
70 6 x 2

WoD: 800m run
12 thrusters 42.5, wrist hurt so swapped to hang clean high pulls 42.5 x 18
800m run

[Bignik92]

Tuesday:
Mobility

Cardio: 10 min incline walk 136 calories

187 calories on cross trainer

Exercise bike 8 x 30 second sprint level 14 30 rest

Stepper 30 seconds 30 seconds various core excervises x 6

Weights: incline db press s/s 5 bw pull ups
22.5 x 10
32.5s 4 x 8-10

Incline db flyes 15s 3 x 8-10
S/s db rows 38s 3 x 6

Side delt raises 10s 3 x 10
S/s seated db curls 15s 3 x 8
S/s single arm reverse cable pushdowns 3 x 8

[Bignik92]

Wednesday:
2 mile bike ride to gym
Mobility

Squats bar x 10
60 x 10
80 x 10
90 x 10
100 x 10

Db deep lunges 15s 3 x 10

Deadlifts 2 x 10 100kg

Leg extensions and leg curls superset 3 x 10

2 mile bike ride home

[Bignik92]

Thursday:
Bike to gym

Incline db press: 15s x 12
26s x 10
34s x 8
38s x 8
42s 2 x 6

Shoulder press bar x 8
40 x 6
50 x 6
60 x 5
70 x 3

Single arm machine row 30kg x 8
40kg 3 x 6

Chin ups 3 x 6
S/s dips 3 x 8

[Bignik92]

Thursday: foam roll and mobility

Ts, Ys, Ws on trx

Incline barbell bench
Bar x 12
60 x 10
80 x 8
100 x 3
90 x 6

Db flat bench: 15s x 8
40s 3 x 7

Incline flyes db 15s 4 x 8-10
S/s trx press ups 4 x 8

Ez bar curls 27.5 x 10
32.5 3 x 8

Db hammer curls 15s 2 x 8

[Bignik92]

Thursday: mobility

Giant set: db deadlifts 40s 3 x 8
Db floor press 32.5s x 8, 35s 2 x 8
8kg med ball slams 3 x 12

Giant set: s/l flute bridge 3 x 10
Db prone rows 25s 3 x 10
Russian twists 8kg 3 x 10

Giant set: face pulls 3 x 12
Dead bugs 2 x 20
Clams 3 x 15

Rowing machine 5 x 30 on 30 off

[Bignik92]

Tuesday: mobility warm up

Tri set A: bb split squat 50kg 3 x 8
Incline db press 3 x 8 35s
Bear crawl 3 x 24m

Tri set B: barbell thrusters 60 x 12, 70 x 12
Wide pull ups 3 x 7
Plank 1 x 45 sec, 1 x 30 sec

Tri set B: medial rotations 2s 2 x 15
'Outer abductions 2 x 15
Pelvic tilts with knee push 2 x 20

Conditioning: 10, 8, 6, 4, 2, ladder of supine rows and burpees

Lat pull down 70kg x 12

[Bignik92]

Friday:
Mobility

Giant set 1: a) deadlift 100 3 x 8
B) db floor press 35s 3 x 8
C) med ball slams 3kg 3 x 12

Giant set 2) a) single leg glute bridge 3 x 10
B) db prone row 27.5s 3 x 8
C) Russian twists 10kg 3 x 20

3a) band face pulls 3 x 12
B) deadbugs 2 x 20
C) clams 2 x 12

Rowing machine 5 x 30 second row 30 rest