Lower body strength supersets
One great way to build size and strength for rugby is to separate your training sessions into body-splits, i.e. focussing on just one or two body parts in a session. This will likely be: lower body one day, upper body on the next day, trunk and accessories the next, then back to lower, upper, trunk etc.
Here’s a great lower body strength session that’s designed around supersetting* opposing muscle groups.
*Rest only after performing both exercises back to back
Warm up:
Perform 2-3mins on a bike or cross trainer, hip mobility drills, core activation, and a few warm up sets on each exercise
The workout:
NOTES
Sets: number of rounds
Reps: number of times in each round
Order: complete the same letters back-to-back for the number of sets written, then move on to the next letter
Tempo: time taken to complete each phase of movement. First number is the lowering phase, second number is pause, third is up phase, fourth is rest phase
Rest: number of seconds to rest for
This session is for intermediate level (3+ years gym experience)
How heavy? Leave 2 reps in reserve but complete all reps.