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1. Start off with foam Roller & Dynamic stretching 2. Activate stability in ankle, knee, hip, shoulder e.g. single leg squats, flamingo's 3. Cuban press / rotator cuff exercises 4. Plyo circuit* 2 standing long jumps, Hexagonal agility (L & R) Exercise

Load

Week 1

Week 2

Week 3

Week 4

week 5

5A. BB Cleans / Fast

Med

6-6-6

5-5-5

4-4-4-4

3-3-3-3

3-3-3-3

5B. Swing gym plank 1 min

KG> 10-10-10

10-8-8

10-8-6

8-6-6

6-6-6

10-10-10

10-8-8

10-8-6

8-6-6

6-6-6

10-10-10

10-8-8

10-8-6

8-6-6

6-6-6

6A. BB Squats 6B. Lateral bench jumps 10 7A. Bench Press 7B. Swing gym retractions 8A. Military press 8B. BB or FB roll outs

Heavy KG> Heavy KG> Heavy KG>

NB: Write in your KG's in the box provided for all the A exercises NB: Start the session off with the foam roller, release the quads, ITB, Glutes & calves NB: Finish session with Stretches (charts provided) NB: Identify your weaknesses and aim to improve each session, discuss this with Rob S & C coach For training & nutrition information & video's got to www.myexercisecoach.com.au / Rugby Contact Rob on myexercisecoach@me.com if you have any queries


Jan 2011 prog. 1