HC Ruggers PT Programme
Weights training programme
- 3 times a week
- Mon – 3.30pm
- Wed – 2.30pm
- Fri – 4.30 pm
Advisable to do weights on mon wed fri as it doesn’t clash with trainings, won’t leave you tired for training.
- After weights, do PT at terraces (throwers’ style)
- Wet weather PT – Circuits at area outside audi
1st session | Repetitions |
Bench Press Shoulder Press Squats or leg press machine Backraise Snatch Ham curl | 3 x 7 times, 60-70% max weight 3 x 7 times, 60-70% max weight 4 x 6 times, 70% max weight 3 x 8 times, weight tentative 3 x 6 times, 70% max weight 3 x 6 times, 70% max weight |
2nd session | Repetitions |
Clean Sit ups with weights Side bend Lats Deadlift Shoulder press | 3 x 6 times, 70% max weight 3 x 12 times 4 x 10 times 4 x 6 times, 70-80% max weight 4 x 6 times, 70% max weight 4 x 4 times, 70-80% max weight |
3rd session | Repetitions |
Snatch Backraise Squats or leg press machine Lats Ham curl Bench press | 4 x 6 times, 70% max weight 3 x 10 times 3 x 6 times, 60-70% max weight 4 x 6 times, 70% max weight 3 x 6 times, 70% max weight 3 x 8 times, 60-70% max weight |
Coordination exercises
After every training:
- train running or PT at terraces
- 8 x 30m shuttle sprints
- Frog jumps, bounding
- 高抬腿
- Hand-eye-leg coordination - http://www.rugbytactics.com/drill.php?drill=19
- 50m sprinting, 50m jogging
- Interval Training
-yuteng
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