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Old 04-30-2007, 08:51 AM   #1
Randy Little
New Member
Join Date: Mar 2007
Posts: 19
Default Off-Season Rugby Training Program

Now that the rugby season has officially ended, except for 7's which I will not play, I need to structure a workout plan for the coming season and could use some help.

I am 35 now, 6'2 & 245, my strength needs to improve across the board, and since I cannot move like I once could my projected position would be Tighthead prop. I would like to have my playing weight between 235 and 240. I have been working on a program that James Evans helped design for me that helped me through the season. It follows:

Mon - strength
tue - short intervals - practice
wed - speed lifts
thu - long interval - practice
fri -rest
sat - game day
sun recovery - swim or bike

There is about 16 weeks until the start of fall season. I am intrigued by some of the single leg stuff proposed by Michael Boley, but have never tried any of it.

Again, any help would be appreciated.
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