Wits Rugby Strength Training Program
Mid-Season Break July 2013
MONDAY
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Week 1
(8 July)
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Week 2
(15 July)
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Week 3
(22 July)
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Exercise
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Description
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Sets/
Reps
|
Load
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Sets/
Reps
|
Load
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Sets/
Reps
|
Load
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Single leg hop – around the clock
|  * |
3 x 3 squares each leg
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Body Weight
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3 x 5 squares each leg
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Body Weight
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3 x 6 squares each leg
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Body Weight
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Bosu Ball Lunge
|  * |
3 x 6 each leg
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Body Weight
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3 x 8 each leg
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Body Weight
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3 x 10 each leg
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Body Weight
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Over Head Squat
|  * |
5 x 10
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Medicine Ball or Olympic Bar
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6 x 8
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Medicine Ball or Olympic Bar
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4 x 8 hold for 20 secs at bottom of last rep
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Medicine Ball or Olympic Bar
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Back Squat
|  * |
8 x 8
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60% 1RM
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8 x 5
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70% 1RM
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8 x 4
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Ramp sets to Max
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Metcon: Metabolic Conditioning
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Complete these sets as fast as possible, with no rest in between.
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4 Rounds:
10 Burpees,
30 Lunges
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4 Rounds:
10 x Toes to bar,
15 x Wall Ball,
20 x Sit Ups
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Row 500m,
40 Burpies,
Row 500m
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TUESDAY
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Week 1
(8 July)
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Week 2
(15 July)
|
Week 3
(22 July)
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Exercise
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Description
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Sets/
Reps
|
Load
|
Sets/
Reps
|
Load
|
Sets/
Reps
|
Load
|
Renegade Row
|  * |
3 x 5 each arm
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10 kg
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3 x 5 each arm
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12 kg
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3 x 5 each arm
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15 kg
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Dragon Crawl – NB Elbow to knee
|  * |
3 x 15m
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Body Weight
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3 x 15m
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Body Weight
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3 x 15m
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Body Weight
|
Hang Clean
 |
5 x 5
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40 to 60kg
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5 x 5
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50 to 70 kg
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5 x 3
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Ramp Sets
| |
Bent Over Row
|  * |
8 x 8
|
60% 1RM
|
8 x 5
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70% 1RM
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8 x 4
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Ramp sets to Max
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Metcon: Metabolic Conditioning
|
Complete these sets as fast as possible, with no rest in between.
|
4 Rounds:
10 Pull Up,
2 x 20 m shuttle run
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4 Rounds:
15 Pull Ups,
2 x 20m shuttle run, 15 sit ups
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4 Rounds:
15 Pull ups,
30 Mountain climbers,
60 sec plank
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WEDNESDAY: METCON
|
Week 1
(8 July)
|
Week 2
(15 July)
|
Week 3
(22 July)
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Exercise
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Description
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Sets/
Reps
|
Load
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Sets/
Reps
|
Load
|
Sets/
Reps
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Load
|
This is the major Metcon challenge for each week. Work hard here, go balls to the wall!
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As many reps as possible in 25 minutes:
10 Pull ups,
20 Sit Ups,
30 KB Swings,
30 Lunges,
2 x 20m shuttle runs
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As many reps as possible in 30 minutes:
Row 500m,
20 Push ups,
20 Squats,
20 Ball Slams,
30 sec plank
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1km Row/Ski
20 Burpees 30 Pullups 40 Lunges 30 Ab Wheels 40 Lunges 30 Pullups 20 Burpees 1km Row/Ski |
THURSDAY
|
Week 1
(8 July)
|
Week 2
(15 July)
|
Week 3
(22 July)
| ||||
Exercise
|
Description
|
Sets/
Reps
|
Load
|
Sets/
Reps
|
Load
|
Sets/
Reps
|
Load
|
Good Mornings
|  * |
3 x 10
|
20 kg
|
3 x 10
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30 kg
|
3 x 10
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40 kg
|
Nordic Curl
|  * |
3 x 5
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Body Weight
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3 x 8
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Body Weight
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3 x 10
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Body Weight
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Hip Thrust
|  * |
5 x 5
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40 to 60kg
|
5 x 5
|
50 to 70 kg
|
5 x 3
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Ramp Sets
|
Dead Lift
|  * |
8 x 8
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60% 1RM
|
8 x 5
|
70% 1RM
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8 x 4
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Ramp sets to Max
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Metcon: Metabolic Conditioning
|
Complete these sets as fast as possible, with no rest in between.
|
4 Rounds:
Skipping rope – 120 skips or 30 double unders,
30 Lunges
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40 Double Unders or 200 rope jumps,
40 Burpies,
40 Lunges
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5 Rounds:
5 Pull Ups,
10 Dips,
15 Sit ups
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FRIDAY
|
Week 1
(8 July)
|
Week 2
(15 July)
|
Week 3
(22 July)
| ||||
Exercise
|
Description
|
Sets/
Reps
|
Load
|
Sets/
Reps
|
Load
|
Sets/
Reps
|
Load
|
Medicine Ball Walk Over
|  * |
4 x 8
|
Body Weight
|
3 x 10
|
Body Weight
|
3 x 12
|
Body Weight
|
Stability Ball Push Up
|  * |
4 x 8
|
Body Weight
|
3 x 10
|
Body Weight
|
3 x 12
|
Body Weight
|
Push Press
|  * |
5 x 5
|
50 to 70kg
|
5 x 5
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60 to 80 kg
|
5 x 3
|
Ramp Sets
|
Dips
|  * |
40
|
Body Weight
|
40
|
Body Weight + 10kg
|
40
|
Body Weight + 15 kg
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Metcon: Metabolic Conditioning
|
Complete these sets as fast as possible, with no rest in between.
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5 Rounds:
10 x Spiderman Push Up,
20 x KB swings,
10 x Overhead Squat
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2 Rounds:
10 Burpies,
50 Wall Balls,
10 Burpies
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2 x 20m shuttle Run,
20 KB Swings
4 x 20m shuttle Run,
20 KB Swings,
6 x 20m shuttle Run,
20 KB Swings,
8 x 20m shuttle Run,
20 KB Swings,
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