Gavin Park PT

A rugby union-specific weight training program focuses on building strength, power, and endurance to enhance performance on the field. Here's a sample program tailored for rugby union players:

Off-Season (Building Base Strength)
Weeks 1-4:
Day 1: Lower Body (Squats, Deadlifts, Lunges, Calf Raises)
Day 2: Upper Body (Bench Press, Pull-Ups, Overhead Press, Bent-Over Rows)
Day 3: Rest or Active Recovery (Light cardio, stretching)
Day 4: Lower Body (Squats, Deadlifts, Lunges, Calf Raises)
Day 5: Upper Body (Bench Press, Pull-Ups, Overhead Press, Bent-Over Rows)
Day 6: Full Body (Kettlebell Swings, Thrusters, Medicine Ball Slams)
Day 7: Rest

Pre-Season (Increasing Power and Speed)
Weeks 5-8:
Day 1: Plyometrics (Box Jumps, Depth Jumps, Power Cleans)
Day 2: Lower Body (Squats, Deadlifts, Lunges, Calf Raises)
Day 3: Upper Body (Bench Press, Pull-Ups, Overhead Press, Bent-Over Rows)
Day 4: Rest or Active Recovery (Light cardio, stretching)
Day 5: Plyometrics (Box Jumps, Depth Jumps, Power Cleans)
Day 6: Full Body (Kettlebell Swings, Thrusters, Medicine Ball Slams)
Day 7: Rest

In-Season (Maintaining Strength and Power)
Weeks 9-12:
Day 1: Lower Body (Squats, Deadlifts, Lunges, Calf Raises)
Day 2: Upper Body (Bench Press, Pull-Ups, Overhead Press, Bent-Over Rows)
Day 3: Rest or Active Recovery (Light cardio, stretching)
Day 4: Lower Body (Squats, Deadlifts, Lunges, Calf Raises)
Day 5: Upper Body (Bench Press, Pull-Ups, Overhead Press, Bent-Over Rows)
Day 6: Full Body (Kettlebell Swings, Thrusters, Medicine Ball Slams)
Day 7: Rest

Additional Tips:
Nutrition: Ensure you're consuming enough protein to support muscle growth and recovery. Carbohydrates are also important for fueling your workouts.

Hydration: Stay hydrated to maintain performance and aid in recovery.

Rest: Get enough sleep to allow your body to recover and adapt to the training.