Below are four example programs that focus on different aspects of weight training. In a basic training plan players will first prepare themselves for an increased workload. If necessary the player may wish to gain lean mass through a hypertrophy or ‘bulking’ phase before focusing on strength and finally power as the season approaches.
You will be able to find videos of the lifts included in these programs on the Michigan Rugby YouTube channel.
Clicking on the links below will download the document to your computer’s desktop or downloads folder.