As a rugby player you want to become bigger, faster and stronger. If you look as strong as you are big then you will become a formidable force for the opposition to overcome. Increasing size alone isn’t feasible it’s important to increase strength, speed and power at the same rate to become a complete player.
Starting strength is the perfect beginners rugby workout program. Designed for youth and college aged rugby players when they're first starting out lifting and training hard.
How does it help you?
- learn beginner workout methods
- understand fundamental training principles
- diet and supplementation guide included
Beginner Rugby Workout Program
Starting Strength is a classic and one of the best barbell-based training books ever written. Starting Strength (SS) devised by the brilliant Mark Rippetoe has grown a tremendous reputation over last decade or so for being able to help you add on plenty of poundage to each major lift. It’s important to start with the basics and there isn’t a simpler yet more effective strength program out there than SS.
Starting Strength is one of the most popular beginners rugby workout programs used in American Colleges and High Schools; this is mainly due to the effectiveness of the program and how simple it is to follow.
Mark Rippetoe has a strong opinion that if you are not using a barbell in your strength program, you are probably missing out on optimal results. Coach Rip is a huge fan of the big five exercises for developing leg power for rugby players – Squat, Bench, Deadlift, Clean, Press.
The big problem with barbell training is that the majority of people don’t know how to do the lifts correctly; luckily for you there are plenty of guides on YouTube from Mark Rippetoe himself. We recommend you check out his videos after reading this training program to make sure you start the program using correct form.
This eBook includes a detailed guide on the use of supplements by rugby players. Be sure to read through the entire book as there are a bunch of great lessons towards the back that make this an excellent beginner rugby workout plan.
This beginner rugby workout program is split into “Workout A” and “Workout B”. You will train 3x a week and before each session a warm up will be done. When warming up it’s essential to keep the reps low, this is to make sure you’re not fatigued before the working sets. Make sure all muscles you are working are warm so that you can decrease the risk of injury.
An example of a warm up set before doing bench press would be the following:
THE BAR FOR 8 REPS 2 SETS
40KG FOR 5 REPS, 2 SETS
50KG FOR 5 REPS, 1 SETS
60KG FOR 3 REPS, 1 SETS
70KG FOR 2 REPS, 1 SETS
WORKING-SET - 90KG FOR 5 REPS, 3 SETS
The table above is an example of someone who would usually do 90kg to 100kg for their working set. If you do for example 50-60kg for your working set, warm up using the bar and then 30kg, 35kg, 40kg, 45kg then working set. Make sure you increase the weight slowly so that you get the muscle ready for the big three sets.