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Functional Fitness for Rugby

This functional plan is designed to improve your rugby performance - wanted to keep it varied & fun.

Part 1 is fundamental training - so we focus on basic moving mechanics. Don’t go heavy on the weights as you’ll be aiming for 12-14 reps. Part 2 is the ‘fun time attack’ exercises. We introduce the kettlebell & medicine ball. Like before you’ll be aiming for high reps but within a time limit so don’t go heavy.

Hope this helps

  • 30 minutes
  • Intermediate
  • Barbell · Kettlebell · Medicine Ball · Bench
  • Full Body
Rugby
Fundamentals

This section is more traditional - target reps/sets. Don’t go crazy with the weights, you’ll be doing 12-14 reps per exercise

Barbell Squat
Reps | Weight (kg)
Rest
Barbell Shoulder Press
Reps | Weight (kg)
Rest
Barbell Front Squat
Reps | Weight (kg)
Rest
Barbell Romanian Deadlift
Reps | Weight (kg)
Rest
Barbell Walking Lunge
Weight (kg) | Time (s)
Rest
Kettlebell Squat (Overhead)
Reps | Weight (kg)
Rest
Fun Time Attack

This section is time-based which will improve your cardiovascular and muscular endurance. Lower the weights

Kettlebell Step Up (Racked Knee Drive)
Weight (kg) | Time (s)
Rest
Kettlebell Thruster
Weight (kg) | Time (s)
Rest
Kettlebell Farmers Walk
Weight (kg) | Time (s)
Rest
Kettlebell Farmers Walk (Overhead Grapevine)
Weight (kg) | Time (s)
Rest
Medicine Wall Throw (Side to Side)
Weight (kg) | Time (s)
Rest
Medicine Mason Twist (Legs Down)
Weight (kg) | Time (s)
Rest
Medicine Mason Twist (w/ Toss)
Weight (kg) | Time (s)
Rest
Medicine V Sit Hold (One Arm)
Weight (kg) | Time (s)
Rest
Medicine Slam & Toss
Weight (kg) | Time (s)