Training Split

1-
Training Block Goals 2-
3-

Program Notes
* At the top of the page for the day put in your 1 rep max or a good estimate. This will
calculate the weights you should be using to best ensure progress.

* This is a generic strength and conditioning program that I believe will give a Rugby League
player the desired training adaptations needed leading into a season. However, all players
have different histories and focus areas and they should modify this program accordingly and
with medical advice if required.
g Split
Strength Conditioning and Speed
Monday Day 1
Tuesday Day 2
Wednesday Day 3
Thursday
Friday Day 4
Saturday Day 5
Sunday
* Change the order to suite you
 Day 1- Heavy Push
1rm Bench Press

Week 1
Heavy Push
Exercise Sets Reps Weight
Main Bench Press 4 5 0

DB Shoulder Press 3 8
Secondary Alternate Incline DB Press 3 8

Over Head Tricep Rope EXT. 3 10

DB Fly 3 10
Tertiary Dips As Many 20

Week 2
Heavy Push
Exercise Sets Reps Weight
Main Bench Press 5 5 0

DB Shoulder Press 3 10
Secondary Alternate Incline DB Press 3 10

Over Head Tricep Rope EXT. 3 12

DB Fly 3 12
Accessory Dips As Many 30

Week 3
Heavy Push
Exercise Sets Reps Weight
Main Bench Press 4 4 0

DB Shoulder Press 4 8
Secondary Alternate Incline DB Press 4 8
 Over Head Tricep Rope EXT. 3 15
DB Fly 3 15
Accessory Dips As Many 40

Week 4
Heavy Push
Exercise Sets Reps Weight
Main Bench Press 3 3 0

DB Shoulder Press 4 10
Secondary Alternate Incline DB Press 4 10

Over Head Tricep Rope EXT. 1 15,5,5,5

DB Fly 1 15,5,5,5
Accessory Dips As Many 50
y Push

Rest
4 Min

90 Sec
90 Sec

45 Sec
45 Sec

Rest
4 Min

90 Sec
90 Sec

45 Sec
45 Sec

Rest
4 Min

90 Sec
90 Sec
45 Sec
45 Sec

Rest
4 Min

90 Sec
90 Sec

60 Sec Rest Pause- 5 Sec Between each mini set

60 Sec
 Day 2- Light Legs
1rm Squat

Week 1
Light Legs
Exercise Sets Reps Weight
Plyo's 2 2
Main Back Squat 3 12 0

BB Romanian Deadlift 3 10
Secondary BB Low Box Step up 3 5 EL

Sled Push 3 10 M
Calf Raises 2 15
Accessary Bridge/Plank 2 60 Sec

Week 2
Light Legs
Exercise Sets Reps Weight
Plyo's 3 2
Main Back Squat 4 10 0

BB Romanian Deadlift 3 12
Secondary BB Low Box Step up 3 6 EL

Sled Push 4 10 M
Calf Raises 2 20
Accessary Bridge/Plank 2 70 Sec

Week 3
Light Legs
Exercise Sets Reps Weight
Plyo's 3 3
Main Back Squat 5 8 0
 BB Romanian Deadlift 3 15
Secondary BB Low Box Step up 3 7 EL

Accessary Sled Push 5 10 M

Calf Raises 2 25
Bridge/Plank 2 80 Sec

Week 4
Light Legs
Exercise Sets Reps Weight
Plyo's 3 4
Main Back Squat 5 7 0

BB Romanian Deadlift 4 12
Secondary BB Low Box Step up 4 8 EL

Sled Push 3 15 M
Calf Raises 3 20
Accessary Bridge/Plank 2 90 Sec
Rest
Broad Jump
4 Min

90 Sec
90 Sec

45 Sec
45 Sec
30 Sec

Rest
Double leg bounds
4 Min

90 Sec
90 Sec

45 Sec
45 Sec
30 Sec

Rest
Double leg bounds
4 Min
90 Sec
90 Sec

45 Sec
45 Sec
30 Sec

Rest
Double leg bounds
4 Min

90 Sec
90 Sec

45 Sec
45 Sec
30 Sec
 Day 3- Heavy Pull
1rm Deadlift

Week 1
Heavy Pull
Exercise Sets Reps Weight
Deadlift 1 5 0
Main Deadlift Back Offs 2 5 0

Pull Ups As Many 20

Sec DB Seal Row 3 8

Seated Reverse Fly 3 10

EZ Bar Preacher 3 10
Access. Cable Hammer Curl- Rope 3 10

Week 2
Heavy Pull
Exercise Sets Reps Weight
Deadlift 1 4 0
Main Deadlift Back Offs 2 5 0

Pull Ups As Many 25

Sec DB Seal Row 3 10

Seated Reverse Fly 3 12

EZ Bar Preacher 3 12
Access. Cable Hammer Curl- Rope 3 12

Week 3
Heavy Pull
Exercise Sets Reps Weight
Deadlift 1 3 0
Main DeadliftBack Offs 3 5 0
 Pull Ups As Many 30
Sec DB Seal Row 4 8

Seated Reverse Fly 3 15

EZ Bar Preacher 3 15
Access. Cable Hammer Curl- Rope 3 15

Week 4
Heavy Pull
Exercise Sets Reps Weight
Deadlift 1 2 0
Main Deadlift Back Offs 3 5 0

Pull Ups As Many 35

Sec DB Seal Row 4 10

Seated Reverse Fly 1 15,5,5,5

EZ Bar Preacher 1 15,5,5,5
Access. Cable Hammer Curl- Rope 1 15,5,5,5
vy Pull

Rest
4 Min
2 Min

90 Sec
90 Sec

45 Sec
45 Sec
45 Sec

Rest
4 Min
2 Min

90 Sec
90 Sec

45 Sec
45 Sec
45 Sec

Rest
4 Min
2 Min
90 Sec
90 Sec

45 Sec
45 Sec
45 Sec

Rest
4 Min
2 Min

90 Sec
90 Sec

45 Sec Rest Pause- 5 Sec Between each mini set

45 Sec
45 Sec
 Day 4- Light Upper Body
Week 1
Light Upper Body
Exercise Sets Reps Weight
Close Grip Bench Press 3 12
Main Chin Ups 3 12

Seated Row 3 10
Secondary Up Right Row 3 10

Face Pulls- Rope 2 15

Rope Pushdown 2 15
Tertiary Seated DB Curl 2 15

Week 2
Light Upper Body
Exercise Sets Reps Weight
Close Grip Bench Press 4 10
Main Chin Ups 4 10

Seated Row 3 12
Secondary Up Right Row 3 12

Face Pulls- Rope 2 20

Rope Pushdown 2 20
Tertiary Seated DB Curl 2 20

Week 3
Light Upper Body
Exercise Sets Reps Weight
Close Grip Bench Press 5 8
Main Chin Ups 5 8

Seated Row 3 15
Secondary
 Secondary Up Right Row 3 15

Face Pulls- Rope 3 15

Rope Pushdown 3 15
Tertiary Seated DB Curl 3 15

Week 4
Light Upper Body
Exercise Sets Reps Weight
Close Grip Bench Press 5 7
Main Chin Ups 5 7

Seated Row- Drop Sets 2 12,12,12

Secondary Up Right Row- Drop Sets 2 12,12,12

a. Face Pulls- Rope 2 15

b. Band Pull aparts 2 15
Rope Pushdown- Drop Sets 2 12,12,12
Tertiary Seated DB Curl- Drop Sets 2 12,12,12
dy

Rest
3 Min
3 Min

90 Sec
90 Sec

45 Sec
45 Sec
45 Sec

Rest
3 Min
3 Min

90 Sec
90 Sec

45 Sec
45 Sec
45 Sec

Rest
3 Min
3 Min

90 Sec
90 Sec

45 Sec
45 Sec
45 Sec

Rest
3 Min
3 Min

90 Sec
90 Sec

Superset
45 Sec
45 Sec
45 Sec
 Day 5- Heavy Legs
1rm Squat

Week 1
Heavy Legs
Exercise Sets Reps Weight
Plyo's 3 3
Main Back Squat 4 5 0

Bulgarian Split Squat 3 8

Secondary Farmer Walk 3 20m

Leg Ext. 3 10
Leg Curl 3 10
Accessary Hanging Leg Raise 2 8

Week 2
Heavy Legs
Exercise Sets Reps Weight
Plyo's 3 3
Main Back Squat 5 5 0

Bulgarian Split Squat 3 10

Secondary Farmer Walk 3 20m

Leg Ext. 3 12
Leg Curl 3 12
Accessary Hanging Leg Raise 2 10

Week 3
Heavy Legs
Exercise Sets Reps Weight
Plyo's 3 3
Main Back Squat 4 4 0
 Bulgarian Split Squat 4 8
Secondary Farmer Walk 3 20m

Leg Ext. 3 15
Leg Curl 3 15
Accessary Hanging Leg Raise 3 8

Week 4
Heavy Legs
Exercise Sets Reps Weight
Plyo's 2 3
Main Back Squat 3 3 0

Bulgarian Split Squat 4 10

Secondary Farmer Walk 3 20m

Leg Ext. 1 15,5,5,5

Leg Curl 1 15,5,5,5
Accessary Hanging Leg Raise 3 8
y Legs

Rest
Seated Box Jump
4 Min

90 Sec
60 Sec

45 Sec
45 Sec
30 Sec

Rest
Box Jump
4 Min

90 Sec
60 Sec Increase weight each week

45 Sec
45 Sec
30 Sec

Rest
Depth Jumps
4 Min
90 Sec
60 Sec Increase weight each week

45 Sec
45 Sec
30 Sec

Rest
Single leg Depth Jump
4 Min

90 Sec
60 Sec Increase weight each week

45 Sec Rest Pause- 5 Sec Between each mini set

45 Sec
30 Sec
 Conditioning
Week 1
Field- 1
Warm up
Work Rest
Backs 8x 100m 20 Sec 20 Sec
Forwards 8x 90m 20 Sec 20 Sec
2 min Break between sets repeat 3 times

Field- 2
Warm up
Work Rest
Backs 8x 54m 12 Sec 12 Sec
Forwards 8x 50m 12 Sec 12 Sec
2 min Break between sets repeat 3 times

Week 2
Field- 1
Warm up
Work Rest
Backs 10x 80m 15 Sec 15 Sec
Forwards 10x 77m 15 Sec 15 Sec
2 min Break between sets repeat 3 times

Field- 2
Warm up
Work Rest
Backs 8x 54m 10 Sec 10 Sec
Forwards 8x 50m 10 Sec 10 Sec
2 min Break between sets repeat 3 times

Week 3
Field- 1
Warm up
Work Rest
Backs 8x 60m 12 Sec 12 Sec
Forwards 8x 55m 12 Sec 12 Sec
2 min Break between sets repeat 3 times

Field- 2
Warm up
Work Rest
Backs 8x 22m Returns 10 Sec 10 Sec Out and back is 1
Forwards 8x 20m Returns 10 Sec 10 Sec
2 min Break between sets repeat 3 times

Week 4
Field- 1
Warm up
Work Rest
Backs 10x 60m 12 Sec 12 Sec
Forwards 10x 55m 12 Sec 12 Sec
2 min Break between sets repeat 3 times

Field- 2
Warm up
Work Rest
Backs 8x 24m Returns 10 Sec 10 Sec Out and back is 1
Forwards 8x 22m Returns 10 Sec 10 Sec
2 min Break between sets repeat 3 times
ut and back is 1

ut and back is 1
 Speed
Week 1
Field *Walk back all reps
Warm up
Dist Reps Mixed Starts Include:
Bounding 10m 4 Off Chest
Mixed Starts 10m 5
3 Point Start 20m 2
3 Point Start 40m 1

Week 2
Field
Warm up
Dist Reps
Bounding 10m 4
Mixed Starts 10m 5
3 Point Start 40m 4

Week 3
Field
Warm up
Dist Reps
Bounding 10m 4
Mixed Starts 10m 5
3 Point Start 20m 5

Week 4
Field
Warm up
Dist Reps
Bounding 10m 4
Mixed Starts 10m 5
3 Point Start 20m 2
3 Point Start 40m 1
Backwards turn right Backwards turn right
One knee on Ground facing side ways- 1 each side