Pre Season

[shane]

Does anyone have a weights program  preseason for a rugby player who is a prop 

[jimmybro1]

Does anyone have a weights program  preseason for a rugby player who is a prop 

Pre-season is probably to late to gain strenght and most the time will be spent recovering from rugby trainings and games. 

I would imagine fitness side of the training would be rather intense now being pre-season. If sufficient time to recover would focus on only compounds on off days say three times a week. 

Day 1: Squat & Bench

Day 2: Deadlifts 

Day 3: Bench 

As for templates you probably want low volume to make sure you have enough recovery time. 

Isolation movements aren't going to do anything for preformance on the field so I wouldn't bother wasting time with them if your serious about rugby. 

Most strenght conditioning coaches would have their players train this way. If a big match is coming up intensity would be reduced (% of 1RM) or resistance training stopped completely. 

Having DOMs on the field isn't going to be beneficial and tight muscles are going to lead to muscle pulls and tears. Take this into consideration. 

[shane]

Im currently in the gym training with my mate doing alot of heavy supersets back/chest etc, reason doing this  way gets good pump and gets heart ratrate up.  But will be looking at something different at the end of November.  More of a power routine