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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

Interests

Rugby

Exercises

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
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:50
2 12 -
Rest - 00:50
Barbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:50
2 12 -
Rest - 00:50
Barbell Front Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:50
2 12 -
Rest - 00:50
Barbell Romanian Deadlift
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:50
2 12 -
Rest - 00:50
Barbell Walking Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Kettlebell Squat (Overhead)
Advanced
Quadriceps | Hamstrings | Glutes | Abdominals
Set Reps Weight (kg)
1 12 -
Rest - 00:50
2 12 -
Rest - 01:00

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)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Kettlebell Thruster
Intermediate
Full Body
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Kettlebell Farmers Walk
Beginner
Full Body
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Kettlebell Farmers Walk (Overhead Grapevine)
Advanced
Full Body
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Medicine Wall Throw (Side to Side)
Intermediate
Full Body
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Medicine Mason Twist (Legs Down)
Intermediate
Abdominals
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Medicine Mason Twist (w/ Toss)
Advanced
Abdominals
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Medicine V Sit Hold (One Arm)
Advanced
Abdominals
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
Medicine Slam & Toss
Intermediate
Full Body
Set Weight (kg) Time (s)
1 - 45
Rest - 00:50
2 - 45

Created by

Leon Ward’s BurnIt
Personal trainer

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