If you don’t have a game this week then stretch yourself to perform in the conditioning. The American/Filipino rugby seasons are really disjointed affairs. The league schedule is often hampered by distance travelled, lack of competition and weather. So it is important to maintain conditioning on these off-weekends.
1. Power Clean. 7 (sets) x 3 (reps). This should be a really heavy day. Try to go up in weight every set after completing a couple of warmup sets. Focus on building speed throughout the lift culminating with an explosion as the bar meets the hips. This means keeping your core tight, pushing your knees out the way as you lift-off the ground. Then keeping the bar close as you pull the bar into your hips before driving off the ground and violently opening your hips to create momentum for the bar.
2. DB Bulgarian Squats. 4 x 12 each leg. Focus on keeping your torso upright and the weight distributed between your front and back legs, while driving through the heel of your front foot.
3. Snatch Grip Deadlifts. 5 x 2. Focus on keeping your core tight and accelerating through the lift lift the power clean. Keep the weight light, so you can focus on the form and the explosion at the top.
4. DB Shoulder Press. 4 x 12. Focus on keeping your core tight, hold the DB in a hammer grip, little finger forward and thumb pointing backward. Then drive the weight up keeping your core tight.
Complete as many rounds as possible in 20 minutes of 200m, 10 burpee pullups, 20 Lunges (10 each leg). Work on running fast. The goal in rugby is to get into position early and this will allow you to more easily force your opponent into making the decision you want him/her to. As the workout goes on, your legs will feel tired at this point drive with your arms on the run because if you pump your arms your legs will follow.