Workout Routine

Rugby In-Season (Laurin Sander)

by Baer451

Speed, Power and Strength Maintenance

Workouts

Week 9 - Day 2

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Lateral Med Ball Toss

2 sets

Rotational MB Slam

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Rotational MB Slam

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
180 sec
2
60% TM
12
180 sec
3
70% TM
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
65% TM
12 +
amrap
180 sec

seated overhead press

4 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
180 sec
2
60% TM
12
180 sec
3
70% TM
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
65% TM
12 +
amrap
180 sec

single arm row

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

incline bench press

3 sets

Single Arm Cable Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Single Arm Cable Pulldown

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

rear delt fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Preacher Curl

3 sets

Week 10 - Day 1

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Lateral Med Ball Toss

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
6
100 sec
2
80% TM
6
100 sec
3
80% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

bench press

3 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% TM
6
100 sec
2
80% TM
6
100 sec
3
80% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Chest Supported Rows (Elbow 70°-90°)

3 sets

Med Ball Deceleration

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Med Ball Deceleration

2 sets

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Single Leg Eccentric Box Squat (8sec lower)

2 sets

Split Squat Iso Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Split Squat Iso Hold

2 sets

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

lateral raise

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Preacher Curl

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

overhead triceps extensions

2 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
65% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Calf Raise

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
65% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Soleus Raise

2 sets

Week 11 - Day 1

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Lateral Med Ball Toss

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
2
75% TM
8 +
amrap
100 sec
3
65% TM
12 +
amrap
100 sec

incline bench press

3 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Single Arm Cable Pulldown (Elbow To Pelvis)

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

seated overhead press

3 sets

Med Ball Deceleration

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Med Ball Deceleration

2 sets

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Single Leg Eccentric Box Squat (8sec lower)

2 sets

Split Squat Iso Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Split Squat Iso Hold

2 sets

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

calf raise

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Soleus Raise

2 sets

Week 11 - Day 2

Overspeed Push-Ups

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec

Overspeed Push-Ups

2 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec

MB Shot Put Throw

2 sets

Dumbbell Snatch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Dumbbell Snatch

3 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Chest Supported Rows (Elbow 70°-90°)

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

lateral raise

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

rear delt fly

2 sets

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Single Leg Eccentric Box Squat (8sec lower)

2 sets

Spanish Squat

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Spanish Squat

2 sets

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

calf raise

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Soleus Raise

2 sets

Week 12 - Day 1

Overspeed Push-Ups

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec

Overspeed Push-Ups

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
3
100 sec
3
90% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

bench press

3 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

MB Shot Put Throw

3 sets

close grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

close grip pull up

3 sets

Rotational MB Slam

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Rotational MB Slam

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

seated overhead press

2 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Chest Supported Rows (Elbow 70°-90°)

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

seated incline curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

tricep pushdown

3 sets

Week 12 - Day 2

Single Arm Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Single Arm Bench Press

2 sets

Landmine Punch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Landmine Punch

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

single arm row

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

lateral raise

2 sets

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Trap-3-Raise

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

rear delt fly

2 sets

Tornado Med Ball Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Tornado Med Ball Rotation

2 sets

Week 13 - Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8 +
amrap
100 sec
2
70% TM
10 +
amrap
100 sec
3
60% TM
15 +
amrap
100 sec

bench press

3 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Chest Supported Rows (Elbow 70°-90°)

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

seated overhead press

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
60% TM
15
100 sec
3
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Preacher Curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
60% TM
15
100 sec
3
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

tricep pushdown

3 sets

Kneeling Ab Rollout

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Kneeling Ab Rollout

3 sets

Week 13 - Day 2

Single Arm Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Single Arm Bench Press

3 sets

Landmine Punch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Landmine Punch

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

pullup

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

lateral raise

2 sets

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Trap-3-Raise

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

rear delt fly

2 sets

Tornado Med Ball Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Tornado Med Ball Rotation

3 sets