Upper body strength supersets
Developing strength is paramount to improving your rugby performance and reducing your injury risk.
A tried and tested way to develop strength is through supersetting. This is when two exercises are performed back to back without rest and they’re often exercises which are opposing muscle groups.
Warm up should include:
shoulder drills, band pull aparts, rotator cuff rotations
The workout
Watch here:
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 and above (3+ years gym experience) and should be implemented as part of a holistic training programme.
Lift to max-2 for the rep range; leave 2 reps in reserve. Achieve all reps.