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Squat tuck jumps drawing7/3/2023 ![]() Option 5: Power Snatch from floor/Overhead Squat/Push Jerk behind Head/Combo Good Morning/Jump Squat/Power Clean from Hangįollowing this you could do any of the following depending on your split program options: Option 4: 3 position Clean/Push Press/Jump Squat/Hang Snatch/Split Jerk behind Neck/Good Morning Option 3: Power Snatch from floor/Push Press/Back Squat/Hang Clean/Split Jerk/Romanian Dead Lift Option 2: Power Clean form floor/Split jerk/Front Squat/Hang Clean/Lunge/Bent Row Option 1: Dead Lift/Power Clean from Hang/Front Squat/Push Press/ Bent Over Row / Romanian Dead Lift Maintain good alignmentAdd resistance as requiredīeastly Circuits – (6 sets x 6 reps then 3 minutes hard cardio – bike/box/row/skip) ![]() Manual resistance Short adductors, flexion abduction Upper Body Hypertrophy (Body Building style)Īny specific Prehab/Rehab program for you, this can be completed in the warm up before training or as a finisher after the main aspects of trainingĪn example of a week plan would be if a player was needing Pelvic and Hip stability: Warm up: My break down of this phase would be as follows: I believe that you require only about 2 weeks of time away from the physical training elements of the game, so after this time you can jump straight back into the physical training aspects of the game, but leave the rugby side of the preparation for at least 4 – 6 weeks to ensure you are mentally fresh to start the next campaign. ![]() So to this end may I offer you a year round system to touch all bases and satisfy all needs, there maybe some debate as to percentages and I think that is a healthy debate, but I will state my position and then you can decide from there what you consider relevant to you. I believe that each of the above lend themselves ideally to a prioritisation system throughout the year, I do not believe that you should drop off one aspect of your training completely and agree with the concurrent system style that you train all variables at the one time. Have you wondered like I have if you can combine all the elements you love into one integrated training system.
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