Stormers Training Session

Develop power like a professional rugby player using this specially designed workout routine compromising of five exercises…

1.Single Arm Barbell Push Press

Muscles Worked: Quads, shoulders, core
Useful For: Pushing, fending off tackles with one hand
Suggested Use: 3 x 10 sets (on each arm)

This is a great exercise for developing pushing power through the shoulder, using a strong base as would be required in Rugby.


2. Box Squats

Muscles Worked: Quad, hamstrings, glutes
Useful For: Sprinting, tackling
Suggested Use: 3 x 6 reps

Box squats are extremely useful for developing explosive power through the hip, knee, and ankle joints. This is great for rugby as you will improve your ability to sprint, change direction, and lunge into a tackle.

3. Clap (plyo) Press-up

Muscles Worked: Chest, shoulders
Useful For: Pushing, throwing
Suggested Use: 3 x 10

The plyometric press-up is develops and conditions your chest and shoulders for explosive power movements.


4. Medicine Ball Slams

Muscles Worked: Shoulders, back, hips
Useful For: Throwing
Suggested Use: 3 x 12 reps

The medicine ball slam is a simple but surprisingly taxing compound exercise.

5. Lateral Box Squats

Muscles Worked: Total lower body!
Useful For: Changing direction, tackling, evasive action
Suggested Use: 3 x 10 jumps

It’s far harder to jump laterally than it is to jump vertically, so start with a comfortable height in comparison to your vertical jump, then gradually work your way up to a more challenging height.

Read more on the Telegraph.