U18-Rugby-specific-off-season-programme

U18
OFF-SEASON
STRENGTH AND CONDITIONING
PROGRAM
INTRODUCTION
The aim of this programme is to educate and empower each player and/or coach regarding
strength training and conditioning. No player can expect to compete at a high level if he is
not well conditioned. Parents and coaches often ask if strength training will slow down
(stunt) growth. There is no scientific evidence to show that weight training or strength
exercises stunt or slow growth rates. In fact there is evidence to show that there are positive
effects of weight training and that it is both safe and beneficial if performed properly. In
addition strength training helps prevent serious injury.
This programme is only suitable for those boys who are over the age of 16. Photos are
provided for each exercise to help with technique, but players need to be guided through
the programme by a suitably qualified person (e.g. Biokineticist). Players should
remember to follow all of the prescribed safety guidelines.
“The SSISA exists to optimise the sporting performance and health of all South
Africans through the execution, dissemination and application of Science.”
Waiver and Release of Liability
(Read Carefully before performing any one of the prescribed programmes)
I understand that there are risks involved in participating in any exercise program contained
within this manual. In consideration for being allowed to utilize the information in this
manual, I agree that I will assume the risk and full responsibility for determining the need
for medical clearance from my physician and obtaining such clearance. I agree to waive and
release any and all claims, suits, or related causes of action against the Discovery High
Performance Centre and the Sports Science Institute of South Africa, from any loss, damage,
illness or injury that I may suffer or endure when participating in the sports specific
programme contained herein.
LITERATURE
REVIEW
Rugby
Literature Review
Why is strength and conditioning important for rugby?
Rugby is a popular team sport enjoyed by many individuals around the world at amateur,
semi-professional, and professional levels 1. Rugby is an intermittent, high intensity collision
sport with short recovery periods, interspersed over an 80 minute period 3.
Due to these high physical demands, players require a significant amount of strength and
conditioning. Certain characteristics, become increasingly developed as the level of
competition increases, and are all considered to be important for modern era rugby players
1,5,6,7
. A high degree of muscular strength and power is required in order to effectively
perform the tackling, lifting, pushing, and pulling tasks that occur during a match. Superior
speed and agility allows players to rapidly accelerate, decelerate, and change direction in
order to effectively position themselves in attack and defence 4. Finally, rugby players are
expected to produce repeated muscle contractions over the entire duration of a match
without showing signs of fatigue and impaired performance. Players that possess superior
muscle endurance are more resistant to fatigue, and therefore less likely to experience
decrements in performance and technique 3. This is of noteworthy importance, as Gabbet
(2008) states that players with a low maximal aerobic capacity are at an increased risk of
sustaining tackle-related injuries, due to the fact that fatigue resulted in progressive
reductions in tackling technique. The study concludes by suggesting that a high aerobic
fitness level may therefore protect against fatigue-related tackling injuries in rugby players.
It is therefore plausible to assume those players who are bigger, faster, stronger, and of
superior aerobic fitness, tend to have an advantage over smaller and less powerful
opponents in the modern era of professional rugby 8. Therefore to perform at a high level
and be able to cope with the physicality of the modern game players need to train to
become stronger, bigger and faster, while being able to resist the fatigue arising from short
duration high intensity activity. It is increasingly difficult for players without these
characteristics to successfully compete at the highest levels where the physical demand of
the game has increased.
Players therefore need to ensure that they spend quality time on strength and conditioning
as part of their overall preparation for rugby, with structured resistance training for
hypertrophy, strength, power, aerobic and anaerobic conditioning, as well as speed training
that occurs in conjunction with the skill-based team sessions 2. Furthermore, these training
programmes should address each position specifically.
1.
Morgan PJ & Callister R. Effects of a preseason intervention on anthropometric
characteristics of semiprofessional rugby league players. Journal of strength and
conditioning research. (2011): 25(2)/432–440
2.
Smart DJ & Gill ND. Effects of an off-season conditioning program on the physical
characteristics of adolescent rugby union players. Journal of strength and
conditioning research. (2013): 27(3)/708–717
3.
Gabbet TJ. Influence of fatigue on tackling technique in rugby league players. Journal
of strength and conditioning research. (2008): 22(2)/625–632
4.
Gabbet TJ. Performance changes following a field conditioning program in junior and
senior rugby league players. Journal of strength and conditioning research. (2006):
20(1), 215–221
5.
Gabbet TJ, Johns J, Riemann M. Performance changes following training in junior
rugby league players. Journal of strength and conditioning research. (2008):
22(3)/910–917
6.
Duthie G, Pyne D, Hooper S. Applied physiology and game analysis of rugby union.
Sports Medicine. Springer; 2003;33(13):973–91.
7.
Posthumus M. Physcial conditioning for rugby - an evidence based review. SARU,
editor. Cape Town : SARU; 2009 Mar pp. 1–16.
8.
Gabbett TJ. A comparison of physiological and anthropometric characteristics among
playing positions in sub-elite rugby league players. Journal of Sports Sciences. 2006
Dec;24(12):1273–80.
STRENGTH & CONDITIONING FOR U/18 RUGBY PLAYERS
THE FOLLOWING GYM EXERCISES ARE HIGH RISK AND SHOULD BE AVOIDED:



BEHIND THE HEAD MILITARY PRESS (high risk of shoulder injuries)
BEHIND THE HEAD LAT PULL DOWNS (high risk of shoulder injuries)
WEIGHTED LUMBER FLEXION (high risk of causing back injuries)
WHEN STARTING A NEW EXERCISE OR PROGRAMME:


When starting each exercise, to make sure one is sufficiently warm, complete a warm up
set of 10 reps with the weight being 50% of the weight you normally do.
Progressive overload is essential. If you have never done gym before or if an exercise is
new to you, then use your first week as an introduction only completing one set of each
exercise in the first week, in your second week (2 sets) and in you third week (3sets). Do
this to avoid injury.
HOW DO I KNOW HOW HEAVY MY WEIGHTS SHOULD BE?
The number of repetitions determines how heavy the weight should be.
If 3 x 12 (three sets of twelve repetitions) are prescribed then you should be able to
complete 12 reps on your first set and at least 10 reps on your last set. If you cannot reach
at least 8 reps on your last set then the weight being used is too heavy. If you can complete
more than 15 reps on your last set then the weight is too light.




All movements should be completed with the correct technique in a controlled manner.
Players should understand the difference between pain and exercise induced
discomfort. Discomfort can and should be pushed through. Never work in, or think you
can work through pain.
If a specific exercise causes pain then immediately decrease the amount of weight you
are using. If this is not successful in reducing pain then give the exercises a skip for one
week. If the pain is still present after one week when retrying the exercise, then leave
that specific exercise out of your routine and consult with a Biokineticist.
How long should my rest period between sets be?
30sec - 1min for all exercises
WARM-UP:

Always warm up prior to beginning your strength training session. Your warm up should
be 5 -10 minutes and may consist of the following activities:
 Skipping, running on the spot, cycling, stepping machine, jogging, joint rotations.
GENERAL STATIC AND DYNAMIC STRETCHING TECHNIQUES
The importance of stretching
Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well
documented that there are many potential causes for muscle injuries and these include
both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury
include previous injury, muscle strength imbalances, muscle fatigue, biomechanical
abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility and
joint mobility has been associated with an increase in risk of injury. Furthermore, it has been
documented that flexibility and mobility training (stretching), using a variety of techniques,
can effectively increase musculotendinous unit (MTU) range of motion and joint mobility in
human subjects. External factors are factors that could influence leg and arm movements.
The trunk needs to support and absorb these forces in order for the muscles and joints to
function and perform in the most effective, strongest and safest position. The use of
flexibility training (regular stretching) as a means of increasing flexibility is widely advocated,
and 1) is an important component in the design of a rehabilitation program following injury
or surgery, 2) can possibly alter the risk of injuries or 3) may alter (improve or reduce) sports
performance.
Warm up
The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the
physiological benefits achieved 2) it creates an environment for physical preparation and 3)
the warm-up assists in the mental preparation of the participant.
Physiological Benefits include the following:
1)
2)
An increased core temperature due to the muscles that start producing heat
from an increased physical workload.
An increase in the body temperature to 39 degrees will assist in improving
flexibility up to 20%. This is due to the fact that warm muscles can contract and
relax more quickly (improved speed and efficiency of contraction and relaxation),
is more elastic and therefore decreases the risk of injury.
The warm up should include both dynamic stretching and self myofacial release. During
dynamic stretching, the limb is moved (usually rapidly) to the end of its ROM where the
stretch sensation is felt, either passively by the clinician or actively by the subjects
themselves.
Cool down
The cool down session is done at the end of the session or after the competition. The cool
down session is used to return the body to normal and to return the heart rate to resting.
The cool down session would comprise mainly of static stretching. Static (also referred to as
slow or passive stretching) is the most common method of stretching that is used by
athletes, coaches and therapists.
STATIC STRETCHES
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CALF
HAMSTRINGS
HIP FLEXOR
GROIN
PIRIFORMIS
LAT STRETCH
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CHEST
LOWER BACK
TRICEP
NECK
DYNAMIC STRETCHES
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CALVES
HAMSTRINGS
ABDUCTORS & ADDUCTORS
GROIN
CHEST
SELF MYOFASCIAL RELEASE
(Lower Body)
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
SMR or ‘Foam rolling’ should be performed prior to training. Each
movement should be performed for the duration of 20s. The
movement should be held for an additional 10s on ‘trigger points’.
LOWER BACK
HAMSTRINGS
ITB
QUADRICEPS
GLUTES
CALVES
1
15- 30 sec
SELF MYOFASCIAL RELEASE
(Upper Body)
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
SMR or ‘Foam rolling’ should be performed prior to training.
Each movement should be performed for the duration of 20s.
The movement should be held for an additional 10s on
‘trigger points’.
LOWER BACK
UPPER BACK
CERVICAL SPINE
SHOULDER
LATS
CHEST
1
15- 30 sec
GENERAL STRENGTH TRAINING GUIDLINES

How long should my rest period between sets be?
The amount of rest required between sets is dependent upon the time of the season and
more importantly the training phase and / or goals. (See periodized strength & conditioning
for guidelines for strength and condition rest intervals)

In order to ensure that you do not injure yourself always start of light and when you are
comfortable with the exercise gradually increase the weight. You can look to increase
your weight by 5 – 10% each week.

When picking up weights from the ground, you must bend the knees. DO NOT BEND
WITH YOUR BACK.

Avoid the following exercises: military press behind the head, lat pull downs behind the
head, weighted lumbar flexion.

If a specific exercise causes pain then immediately decrease the amount of weight you
are using, if this is not successful then give the exercises a skip for one week. If the pain
is still present after one week when retrying the exercise, then leave that specific
exercise out of your routine and consult with a Biokineticist.
PERIODIZED STRENGTH TRAINING FOR A RUGBY SEASON
The following strength and conditioning programme is designed specifically for u/18 rugby
players. It is based on the Block periodization principle. Block periodization allows your body
to be overloaded for a set period of time, which in this case is 3 weeks and time that
allowing for supercompenstion (recovery and regeneration) to take place with a rest week.
Therefore each cycle is 4 weeks long.
This programme consists of 2 phases of training:
1. ACTIVE REST & RECOVERY (SEPTEMBER)
Here you should to do very little training, and if you have any injury worries to have these
sorted out prior to starting any off season training.
2. OFF SEASON (OCTOBER – DECEMBER)
During the off season the main goals are to increase your muscle mass (Hypertrophy) and
strength. In the late off season you will also start working on you aerobic fitness levels.
 Sets 2 – 4
 Reps 6 – 12 (resting for 30 – 60 Seconds between sets)
Figure 1: Adapted from NSCA’s Guide to Programme Design 2012; Graphical Illustration of a yearly
Periodization plan.
OFF SEASON STRENGTH & CONDITIONING PROGRAMME
If the player is participating in another sport (summer sport) then he may need to remain on the
In-season gym programme. Once finished, he can then start with the Off-season programme.
SEPTEMBER
The active rest period typically falls in the month post in season and is designed so that the player is
allowed time to recover from injuries by focusing on specific rehab for the injured area. Alternatively
the players are encouraged to keep active however in a slightly more unorganised fashion and by
taking part in alternative activities, other than rugby.
The schedule below has been given as an outline where the focus is on providing cardiovascular
conditioning through various different sporting modes. The duration and intensity at which the
sessions are performed are different to those performed during the in-season. These sessions are of
a lower intensity and longer duration.
ACTIVE REST SCHEDULE
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
AM
Swim session
Rest
Circuit session
Rest
Rest
Rest
Rest
PM
Rest
Beach
Rest
Swim session
Squash
Rest
Rest

Swim session: 30-45 minute LSD session, swimming lengths at 60 %.

Beach activities: Soccer, volleyball, Frisbee

Circuit session: Perform a full body circuit where each exercise lasts 45 seconds, combining the
resistance with cardiovascular workouts as well (Bicycle, steps, Track running)

Squash session: 45 minutes – this session is of a higher intensity but for a shorter duration.
OCTOBER – NOVEMBER
Day
OCTOBER
NOVEMBER
Monday
POWER SESSION 1
POWER SESSION 2
Tuesday
CHEST & BACK 1
CHEST & ARMS 1
SHOULDER & ARMS 1
BACK & SHOULDERS 1
CHEST & BACK 2
CHEST & ARMS 2
LEGS 1 / 2
LEGS 3 / 4
SHOULDER & ARMS 2
BACK & SHOULDERS 2
Sunday
REST
REST
 Reps & Intensity for this phase
October
November
Wednesday
Thursday
Friday
Saturday
Week 1: 3 x 10 reps (65% 1RM)
Week 2: 3 x 12 (70% 1RM)
Week 3: 4 X 12 (70%1RM)
Week 4: Rest

Week 5 & 6: 12 / 10 / 10 / 8 (65; 70; 70; 75 % 1RM)
Week 7: 12 / 10 / 8 / 8 (65; 70; 80; 80 % 1RM)
Week 8: Rest Week
Reps & Intensity for Power exercises as indicated
DECEMBER
DECEMBER
Day
GYM
CARDIO
Monday
POWER SESSION 1 / 2
20 MIN CYCLE LEVEL 8 RPM>85
Tuesday
LEGS & SHOULDERS 1
200 MAX ROW REST 30 SEC X 4
Wednesday
CHEST & BACK 3
REST
Thursday
CHEST & BACK 1
200 MAX ROW REST 45 SEC X 6
LEGS & SHOULDERS 2
15 MIN STEPPER
ARMS 1/2
REST
REST
REST
Friday
Saturday
Sunday
 Reps & Intensity for this Phase
December
Week 9 and 10: 12 / 8 / 8 / 6 (65; 75; 75; 80% 1RM)
Week 11: 12 / 8 / 6 / 6 (65; 75; 80; 80% 1RM)
Week 12: Rest

Reps & Intensity for Power exercises as indicated
Power Session 1
Exercise
Sets & Reps
% RM
Movement Prep
BAND ROW W/T EXTERNAL ROTATION
All Weeks
3 x 10
PEZZI BALL ROCKERS
(Forward and backward movement of arms)
Elastic Band
All Weeks
3 x 10
Bodyweight
Reactive Strength Sets
DISCLAIMER:
For all reactive strength sets, it is important that velocity of weight movement throughout the range of motion is the primary focus. No exercise should
last more than 10 seconds in duration. There should be a 20 second “rest” between exercises in each “superset”. Complete recovery 2 – 4 min between
supersets is of apt most importance. These guidelines need to be adhered to as the aim here is NOT to become “neurally” fatigued!
PUSH PRESS (SUPERSET)
STARTING POSITION: grasp the bar with a closed grip. Grip should be slightly
wider than shoulder width apart. Step under the bar and position the feet
hip width. Move bar onto the anterior deltoids and clavicle. Stand in middle
of platform. Feet are shoulder width apart with toes facing slightly outward.
All reps begin from this position. PREPERATION PHASE: Flex knees and hips
at a slow rate to move the bar downward. Do not dip further than a quarter
squats. Keep the feet flat on the floor and elbows tucked in.
Weeks 1 – 3
8/6/6/4
(30-50%)
Weeks 5 – 7
6/4/4/4
(30-50%)
UPWARD MOVEMENT: As you reach the lowest point, you reverse the
movement by forcefully and quickly extending the hips and knees and then
the elbows to move the bar overhead.
ROTATION MEDICINE BALL THROWS INTO THE WALL
BARBELL HANG CLEAN (SUPERSET)
UPWARD MOVEMENT: After the lower body has fully extended, pull the
body under the bar and rotate the arms around the bar. Simultaneously flex
the hips and knees to a quarter squat positions. Rack the bar across the front
of the chest above the clavicle. Catch the bar with an erect torso, shoulders
slightly ahead of buttocks and flat feet.
Weeks 1 – 3
8/6/6/4
(30-50%)
Weeks 5 – 7
6/4/4/4
(30-50%)
BOX JUMPS
Assistance Exercises (Isolated Sets)
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 X 12
Week 4: Rest
Week 5 & 6: 12/10/10/8
Week 7: 12/10/8/8
Week 8: Rest Week
(65%)
(70%)
(70%)
TRX HAMSTRING CURL W/T PEZZI BALL
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 X 12
Week 4: Rest
Week 5 & 6: 12/10/10/8
Week 7: 12/10/8/8
Week 8: Rest Week
Bodyweight
DUMBELL ZOTMANS CURL
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 X 12
Week 4: Rest
Week 5 & 6: 12/10/10/8
Week 7: 12/10/8/8
Week 8: Rest Week
(65%)
(70%)
(70%)
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 X 12
Week 4: Rest
Week 5 & 6: 12/10/10/8
Week 7: 12/10/8/8
Week 8: Rest Week
(65%)
(70%)
(70%)
PEZZI BALL SINGLE ARM BENCH PRESS
LEG PRESS
(65; 70; 70; 75 %)
(65; 70; 80; 80 %)
(65; 70; 70; 75 %)
(65; 70; 80; 80 %)
(65; 70; 70; 75 %)
(65; 70; 80; 80 %)
Power Session 2
Exercise
Sets & Reps
% RM
Movement Prep
All Weeks
DB ROLL OUTS
Bodyweight
3 x 10
All Weeks
QIE PUSH UP HOLDS
Bodyweight
3 x 10
Reactive Strength Sets
DISCLAIMER:
For all reactive strength sets, it is important that velocity of weight movement throughout the range of motion is the primary focus. No exercise should
last more than 10 seconds in duration. There should be a 20 second “rest” between exercises in each “superset”. Complete recovery 2 – 4 min between
supersets is of apt most importance. These guidelines need to be adhered to as the aim here is NOT to become “neurally” fatigued!
BACK SQUAT INSIDE SQUAT RACK (SUPERSET)
Weeks 1 – 3
STARTING POSITION AND UPWARD MOVEMENT: Grasp the bar with closed
grip, step under the bar and position feet parallel to each other. Hold the
chest up and out. Extend the knees and hips to lift the bar and set backwards
out the squat rack. Feet are to be shoulder width. Low bar position: across
posterior deltoids at middle of trapezius/High bar position: above the
posterior deltoids at the base of the neck. DOWNWARD MOVEMENT:
Maintain a flat back, elbows high. Allow knees and hips to slowly flex.
Continue until the thighs are parallel to the floor, trunk begins to round or
flex forward. UPWARD MOVEMENT: maintain a flat back and extend the
knees and hips. Keep the heels on the floor and knees aligned over the feet.
8/6/6/4
Weeks 5 – 7
6/4/4/4
(30-50%)
(30-50%)
MEDICINE BALL PUSH INTO WALL
Weeks 1 – 3
DEADLIFT (SUPERSET)
(30-50%)
8/6/6/4
Weeks 5 – 7
(30-50%)
6/4/4/4
MEDICINE BALL OVER HEAD THROW
Assistance Exercises (Isolated Sets)
WIDE GRIP PULL UPS
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 4 X 12
Week 4: Rest
Week 5 & 6: 12/10/10/8
Week 7: 12/10/8/8
Week 8: Rest Week
(65%)
(70%)
(70%)
(65; 70; 70; 75 %)
(65; 70; 80; 80 %)
NORDIC LEANS WITH EXPLOSIVE PUSH UP
All Weeks
Bodyweight
8/8/6/6
DB FURY PUSH UP ROW
PEZZI BALL 1 LEG GLUTE THRUSTS ON BOSU
Week 1: 3 X 10
Week 2: 3 X 12
Week 3: 4 X 12
Week 4: Rest
Week 5 & 6: 12/10/10/8
Week 7: 12/10/8/8
Week 8: Rest Week
(65%)
(70%)
(70%)
Week 1: 3 X 10
Week 2: 3 X 12
Week 3: 4 X 12
Week 4: Rest
Week 5 & 6: 4 X 12
Week 7: 4 X15
Week 8: Rest Week
Bodyweight
(65; 70; 70; 75 %)
(65; 70; 80; 80 %)
LEGS 1
Exercise
BACK SQUAT
DUMBBELL STEP-UPS
SINGLE LEG EXTENSION ( SUPERSET)
STANDING HAMSTRING CURLS
Sets & Reps
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
% RM
(65)
(70)
(70)
(65)
(70)
(70)
(65)
(70)
(70)
STANDING CALF RAISES ( SUPERSET)
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
ABDOMINAL CRUNHES (Body Weight)
KNEE TUCKS ON PEZZI BALL ( SUPERSET)
PLANK (30 seconds)
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
LEGS 2
Exercise
INCLINE LEG PRESS
DUMBBELL LUNGES
SINGLE LEG EXTENSION
SEATED CALF RAISES(SUPERSET)
Sets & Reps
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
% RM
(65)
(70)
(70)
(65)
(70)
(70)
(65)
(70)
(70)
(65)
(70)
(70)
HAMSTRING CURL ON PEZZI BALL (Body Weight)
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
ECCENTRIC SINGLE LEG HAMSTRING CURLS
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
CABLE ABDUCTION & ADDUCTION
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Bodyweight
(65)
(70)
(70)
(65)
(70)
(70)
ABDOMINAL COMBO
(3 x 90 SEC)
You will do 30 sec crunches, 30 sec Toe touches and 30 sec Crunches
All Weeks:
3 X 90 SEC
Body Weight
LEGS 3
Exercise
DUMBBELL SQUAT
STANDING HAMSTRING CURLS ( SUPERSET)
SINGLE LEG EXTENSION
Sets & Reps
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
% RM
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
STANDING CALF RAISES (SUPERSET)
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
INCLINE LEG PRESS
HAMSTRING CURL ON PEZZI BALL (Body Weight) (SUPERSET)
PLANK (60 seconds)
3 x 12
Bodyweight
LEGS 4
Exercise
BARBELL BACK SQUATS
DUMBBELL LUNGES
SINGLE LEG DEADLIFTS( SUPERSET)
SEATED CALF RAISES
Sets & Reps
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
% RM
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
CABLE ABDUCTION & ADDUCTION
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
ABDOMINAL COMBO
(3 x 90 SEC)
You will do 30 sec crunches, 30 sec Toe touches and 30 sec Crunches
All Weeks
3 x 90 SEC
(65)
(70)
(70)
(65; 70; 70; 75)
(65; 70; 80; 80)
Body Weight
CHEST AND BACK 1
Exercise
BARBELL BENCH PRESS(SUPERSET)
BARBELL BENT OVER ROW
DUMBBELL INCLINE CHEST PRESS(SUPERSET)
LAT PULL DOWNS
Sets & Reps
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
% RM
(65)
(70)
(70)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 75; 75; 80)
(65; 75; 80; 80)
(65)
(70)
(70)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 75; 75; 80)
(65; 75; 80; 80)
CABLE CHEST FLYS(SUPERSET)
SINGLE ARM DUMBBELL ROW
SERRATUS PRESS(SUPERSET)
SHOULDER STEP UPS
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65)
(70)
(70)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 75; 75; 80)
(65; 75; 80; 80)
(65)
(70)
(70)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 75; 75; 80)
(65; 75; 80; 80)
BAND NECK EXTENTIONS
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
Elastic Band Only
CHEST AND BACK 2
Exercise
INCLINE BENCH PRESS(SUPERSET)
Sets & Reps
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
% RM
(65)
(70)
(70)
MACHINE ROW
DUMBBELL FLYS (SUPERSET)
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
OVERHAND PULL UPS ( BODY WEIGHT)
Body Weight
PEZZI BALL PUSH UPS (Body Weight)(SUPERSET)
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
BENCH PULL
BACK EXTENTIONS (Body Weight)(SUPERSET)
PEZZI BALL JACK KNIFE
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
Body Weight
CHEST AND BACK 3
Exercise
DUMBBELL CHEST PRESS(SUPERSET)
Sets & Reps
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
% RM
(65; 75; 75; 80)
(65; 75; 80; 80)
CABLE PULLS
INCLINE DUMBBELL FLYS(SUPERSET)
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
STRAIGHT ARM LAT PULL DOWNS
FURY PUSH AND ROW
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
BACK EXTENSION WITH REVERSE FLYS
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
PEZZ BALL PLANK
3 x 1 min
NECK EXTENTIONS AT HAMSTRING CURL
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
Bodyweight
(65; 75; 75; 80)
(65; 75; 80; 80)
SHOULDERS & ARMS 1
Exercise
DUMBELL SHOULDER PRESS
Sets & Reps
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
% RM
(65)
(70)
(70)
STANDING BICEP CURLS(SUPERSET)
STANDING LATERAL RAISES
EZ BAR BICEP CURL(SUPERSET)
BENTOVER REVERSE FLYS
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
(65)
(70)
(70)
INCLINE DUMBELL BICEP CURL(SUPERSET)
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
ABDOMINAL CRUNCHES
INTERNAL SHOULDER ROTATION(SUPERSET)
EXTERNAL SHOULDER ROTATION
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
SHOULDERS & ARMS 2
Exercise
ARNOLD PRESSES
WOLVERINES(SUPERSET)
Sets & Reps
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
% RM
(65)
(70)
(70)
(65)
(70)
(70)
PLATE FRONTAL RAISES
TRICEP DIPS
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
Body Weight
CABLE LATERAL RAISES(SUPERSET)
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
TRICEP KICKBACKS
LYING TRICEP EXTENSIONS(SUPERSET)
ROPE TRICEP EXTENSIONS
Week 1:
3 x 10
Week 2:
3 x 12
Week 3:
4 x 12
Week 4:
Rest
(65)
(70)
(70)
CHEST & ARMS 1
Exercise
BARBELL BENCH PRESS
INCLINE DUMBELL BICEP CURL(SUPERSET)
Sets & Reps
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
% RM
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
TRICEP PUSH DOWN
DUMBBELL INCLINE CHEST PRESS
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
EZ BAR BICEP CURL(SUPERSET)
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
TRICEP KICK BACKS
PUSH UP COMBO
Do sets of 10 reps of each push up (30 push ups) for 3 sets
DIAMOND PUSH UP
BENCH PUSH UP ( BODY WEIGHT)
PUSH UP ( BODY WEIGHT)
3 x 30 reps
Body Weight
CHEST AND ARMS 2
Exercise
BARBELL INCLINE BENCH PRESS
If possible have someone that can help spot you if you go heavy
on this exercise
UNDER HAND GRIP PULL UPS
TRICEP OVER HEAD EXTENSION
MACHINE CHEST PRESS
Sets & Reps
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
% RM
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
TRICEP PUSH DOWN
SINGLE ARM CABLE BICEP CURLS
BOSU BALL PUSH UPS
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
3 x 20 reps
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
Body Weight
BACK AND SHOULDERS 1
Exercise
DEADLIFTS
LOW ROW AT MACHINE
LAT PULL DOWNS (SUPERSET)
PEZZI BALL SHOULDER PRESS
Sets & Reps
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
% RM
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
ALTERNATING FRONTAL RAISES(SUPERSET)
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
WOLVERINES
SINGLE ARM DUMBBELL ROW
SHOULDER STEP UPS
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
PEZZI BALL PIKES
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
BACK AND SHOULDERS 2
Exercise
DUMBELL SHOULDER PRESS(SUPERSET)
Sets & Reps
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
% RM
(65; 70; 70; 75)
(65; 70; 80; 80)
FURY PUSH AND ROW
ARNOLD PRESSES
CABLE LATERAL RAISES(SUPERSET)
DUMBBELL SHRUGS
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
(65; 70; 70; 75)
(65; 70; 80; 80)
BENCH PULL(SUPERSET)
PLATE FRONTAL RAISES
Week 5 & 6
12 / 10 / 10 / 8
Week 7
12 / 10 / 8 / 8
Week 8: Rest Week
(65; 70; 70; 75)
(65; 70; 80; 80)
LEGS & SHOULDERS 1
Exercise
SQUAT WITH LATERAL SHOULDER RAISE
BENTOVER REVERSE FLYS(SUPERSET)
Sets & Reps
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
% RM
(65; 75; 75; 80)
(65; 75; 80; 80)
(65; 75; 75; 80)
(65; 75; 80; 80)
UPRIGHT ROW
LUNGE WITH SHOULDER PRESS
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
STANDING CALF RAISES (SUPERSET)
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
SINGLE LEG DEADLIFTS
WALKING CALF RAISES
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
HAMSTRING CURL ON PEZZI BALL (Body Weight)
3 X 20 Reps
Body Weight
PEZZI BALL TWISTS
3 X 20 Rotations
Body Weight
LEGS & SHOULDERS 2
Exercise
WIDE LEG SQUAT WITH FRONTAL SHOULDER RAISE
SINGLE ARM SHOULDER PRESS(SUPERSET)
INCLINE LEG PRESS
Sets & Reps
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
% RM
(65; 75; 75; 80)
(65; 75; 80; 80)
(65; 75; 75; 80)
(65; 75; 80; 80)
STANDING ABC CALF RAISES (SUPERSET)
(A feet pointing outwards, B feet pointing inwards, C feet pointing
forwards)
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
LATERAL RAISES
STANDING HAMSTRING CURLS (SUPERSET)
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
MEDICINE BALL RUSSIAN ROTATIONS
3 x 15 Reps
Body Weight
ARMS 1
Exercise
UNDERHAND GRIP PULL UPS
EZ BAR BICEP CURLS(SUPERSET)
Sets & Reps
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
% RM
(65; 75; 75; 80)
(65; 75; 80; 80)
(65; 75; 75; 80)
(65; 75; 80; 80)
TRICEP ROPE EXTENSIONS
CONCENTRATOIN CURLS(SUPERSET)
EZ BAR SKULL CRUSHERS
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
REVERSE GRIP BENCH PUSH UP(SUPERSET)
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
REVERSE GRIP LAT PULLDOWNS
MEDICINE BALL REVERSE CRUNCH
3 X 10 REPS
5 KG MEDICINE
BALL
ARMS 2
Exercise
BARBELL 21’S
PERFORME 7 REPS TO HALF WAY UP, THEN 7 REPS FROM HALF WAY ALL THE WAY UP, THEN 7
REPS ALL THE WAY UP AND DOWN
OVERHEAD TRICPES EXTENSIONS(SUPERSET)
EZ BAR STANDING BICEP CURLS
Sets & Reps
Week 9 & 10
4 X 21
Week 11
4 X 21
Week 12: Rest
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
% RM
(50)
(55)
(65; 75; 75; 80)
(65; 75; 80; 80)
TRICEP DIPS AT ROMAN CHAIR(SUPERSET)
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
Body Weight
Body Weight
REVERSE GRIP SUPINE PULL UPS
TRICEP KICK BACKS(SUPERSET)
SINGLE ARM CABLE BICEP CURLS
Week 9 & 10
12 / 8 / 8 / 6
Week 11
12 / 8 / 6 / 6
Week 12: Rest
(65; 75; 75; 80)
(65; 75; 80; 80)
DIAMOND PUSH UP(SUPERSET)
3 X 10 REPS
Body Weight
3 x 10 Reps
5 KG MEDICINE
BALL/ WEIGHT
PLATE
ABDOMINAL CRUNCH WITH WEIGHT