Welcome to the third instalment of our 8-week pre-season fitness programme, designed by a personal trainer, that aims to get you in shape for the new rugby season. We’ll be releasing it bit-by-bit over the next few weeks, but do remember that they’re just ideas for exercises that are to be completed at your own risk, with guidance if necessary. Remember to warm up before starting.
Below is the programme for Week 3.
Monday: Weights day
| Example weights | ||
| Back squat | 4×8* | 70kg |
| Pull ups (Overhand grip) | 4xmax | |
| Lunges | 4×8 | 2x15kg |
| SA Chest press | 4×8* | 25kg |
| Shoulder press | 3×12* | 20kg BB |
| Bicep curl | 3×12* | 20kg BB |
| V-sits | 3×20 | 10kg DB |
| Plank | 60secs |
Tuesday: Row day
1km: Easy row
10x100m (20s rest in between)
2mins rest
10x250m (30s rest in between)
2mins rest
10x100m (20s rest in between)
Wednesday: Weights day
| Example weights | ||
| Front Squat | 5×5* | 50kg |
| Chin ups | 5×10/max | |
| Step-ups (to bench) | 4×10* | 2x15kg |
| SA row | 4×12* | 17.5kg |
| SA Jammer press | 3x10ea | 20kg |
| BB half moon | 3×12 | 20kg |
| sit-ups | 3×30 | 10kg plate |
| Side plank | 3x45s each |
Thursday: Row day
1km: easy row
3km
(2mins rest)
3km
Note average time
Friday: Weights day
| Example weights | ||
| Deadlifts | 5×10* | 70kg |
| Press-ups | 5×20/max | |
| Military press | 4×8* | 2x15kg |
| TRX row | 4×10/max | |
| Glute ham raise | 3×5 | |
| Walking lunges | 3×12 | 2x12kg |
| Plank | 3x45secs | |
| Leg Lowers | 3×12 |
Saturday: Sprints day
10x400m (60s rest in between)
Note average time
Sunday: Rest day
Where exercises are paired, perform them as supersets, without a rest in between each, but rest after the second of the two exercises.
* – Should be reaching fatigue by the last 2 reps on the last set. If too easy, increase the weights.
Max – Complete the exercise to failure
SA – Single Arm
BB – Barbell
DB – Dumbell
each – Each side
This 8-week programme has been designed by Sam Tomkins, a personal trainer and veteran of 4 Iron Man events. For more information, or to discuss your training requirements, please contact Sam via www.samtomkinspt.com
Photo by: Patrick Khachfe / Onside Images
Interesting read Jamie, would you not suggest doing 3/4 day splits for the weights, isolating certain areas so Chest on Day 1, Shoulders on 2nd Weights Day and Legs/Back on 3rd Weights Day? By isolating the muscles and targeting those specific area, do you not think you would see better results?