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Upper and lower body workouts

Hi I was just wondering what the best upper and lower body workouts would be for rugby. It would be great if you know some good ones and get back to me. Cheers
Asked using Sportplan Mobile App

Hi Liam


When training for rugby your exercises should be focussed towards improving your explosive strength, power and speed. For speed, exercises should be performed for about 3-5 reps. For power, a lower weight should be used for 5+ reps with the aim of moving the weight as quickly as possible.


Here are a few key exercises to incorporate into your workouts.


Lower body:


  • Deadlift
  • Squat
  • Romanian deadlift
  • Split squat
  • Glute bridges


Upper body:


  • Bench press
  • Push press
  • Military press or push press
  • Pendlay row or bent over row
  • Pull ups


Hope this helps.

Archie

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  • search our library of 1100+ rugby drills
  • create your own professional coaching plans
  • or access our tried and tested plans