Exercise Type
|
Exercise
|
Loads (%1 rep max)
|
Reps
|
Sets
|
Rest (seconds)
|
Primary Muscles Used
|
Rationale
|
References
|
Power
|
Push Press
|
75-85
|
5
|
5
|
120
|
Delt, Tri, Glut, Quad
|
Explosive power in the whole body
|
Baechle and Earle (2008)
|
Core
|
Back Squat
|
80
|
8
|
5
|
90
|
Glut, Ham, Quad, Erector
|
Strong legs and lower back for rucking
|
Masamoto, Larson, Gaites and Faigenbaum (2003)
|
Core
|
Bench Press
|
80
|
8
|
5
|
75
|
Pec, Tri
|
Pushing power – hand offs
|
Kim, Mayhew and Peterson (2002)
|
Assistance
|
Dips
|
75
|
10
|
3
|
60
|
Tri, Pec
|
Supports bench press
|
Baechle and Earle (2008)
|
Assistance
|
Front Raises
|
75
|
10
|
3
|
60
|
Delt
|
Increase shoulder mass, helps protect joint
|
Baechle and Earle (2008)
|
Assistance
|
Skull Crushers
|
75
|
10
|
3
|
60
|
Tri
|
Increase tricep strength
|
Baechle and Earle (2008)
|
Table 2. Weights Pulls
Exercise Type
|
Exercise
|
Loads (%1 rep max)
|
Reps
|
Sets
|
Rest (seconds)
|
Primary Muscles Used
|
Rationale
|
References
|
Power
|
Power Clean
|
75-85
|
5
|
5
|
120
|
Glut, Ham, Erector, Trap
|
Explosive power in the whole body
|
McBride, Haines and Kirby (2011)
|
Core
|
Deadlift
|
80
|
8
|
5
|
90
|
Glut, Ham, Erector
|
Strength in whole torso, stronger lower back
|
Baechle and Earle (2008)
|
Core
|
Bent Over Rows
|
80
|
8
|
5
|
75
|
Lat, Bic
|
Pulling Strength – pulling ball out of a ruck
|
Baechle and Earle (2008)
|
Assistance
|
Chin Ups
|
75
|
10
|
3
|
60
|
Lat, Bic
|
Supports Bent Over Row
|
Baechle and Earle (2008)
|
Assistance
|
Barbell Shrugs
|
75
|
10
|
3
|
60
|
Trap
|
Supports neck and assists power clean
|
Baechle and Earle (2008)
|
Assistance
|
Bicep Curls
|
75
|
10
|
3
|
60
|
Tri
|
Bicep Strength
|
Matta, Simao, Freitas, Spineti and Oliveira (2011)
|
Table 3. Prehab / Core Stability 1
Exercise Type
|
Exercise
|
Loads (%1 rep max)
|
Reps
|
Sets
|
Rest (seconds)
|
Primary Muscles Used
|
Rationale
|
References
|
Prehab
|
Muscle Snatch
|
67
|
12
|
4
|
60
|
Rot
|
Shoulder stability
|
Baechle and Earle (2008)
|
Prehab
|
Calf Raises
|
67
|
12
|
4
|
60
|
Gast, Sol
|
Ankle Stability
|
Baechle and Earle (2008)
|
Prehab
|
Bulgarian Squats
|
67
|
12
|
4
|
60
|
Glut, Ham
|
Single leg stability and balance
|
Baechle and Earle (2008)
|
Core Stability
|
Back Extensions
|
67
|
12
|
4
|
60
|
Erector
|
Isololates erector spinae, protects spine
|
Baechle and Earle (2008)
|
Core Stability
|
Abdominal Crunches + Russian Twist
|
67
|
12+12
|
4
|
30
|
Abd, Obl
|
Midline stabilisation, important to rugby players e.g. staying
strong in contact
|
Baechle and Earle (2008)
|
Table 4. Prehab / Core Stability 2
Exercise Type
|
Exercise
|
Loads (%1 rep max)
|
Reps
|
Sets
|
Rest (seconds)
|
Primary Muscles Used
|
Rationale
|
References
|
Prehab
|
Internal /External shoulder rotation
|
67
|
12
|
4
|
60
|
Rot
|
Shoulder stability
|
Baechle and Earle (2008)
|
Prehab
|
Uneven Surface Squats (bosu ball)
|
67
|
12
|
4
|
60
|
Glut, Ham
|
Ankle Stability and balance
|
Drinkwater, Pritchett and Behm (2007)
|
Prehab
|
SAQ ladder work
|
Body Weight
|
12 step overs
|
4
|
30
|
Gluteus Medius
|
Help with transitions
|
Baechle and Earle (2008)
|
Core
|
Overhead Squats
|
67
|
12
|
4
|
60
|
Glut, Erector, Rot, Abd
|
Total body stabilisation
|
Baechle and Earle (2008)
|
Core
|
Hanging Leg Raises + Oblique Crunches
|
67
|
12+12
|
4
|
30
|
Abd, Obl
|
Midline stabilisation, important to rugby players e.g. staying strong
in contact
|
Baechle and Earle (2008)
|
Table 5. Flexibility (Take Home)
Exercise Type
|
Exercise
|
Time Held For (seconds)
|
Sets
|
Muscle Stretched
|
Rationale
|
References
|
Flexibility
|
Calf Stretch
|
30
|
4
|
Gast, Sol
|
Improved ROM at joint, important due to previous ankle injuries
|
McKay, Goldie, Payne and Oakes (2000)
|
Flexibility
|
Hamstring Stretch
|
30
|
4
|
Ham
|
Tight hamstrings limit ROM at the hip
|
Baechle and Earle (2008)
|
Flexibility
|
Glut Stretch
|
30
|
4
|
Glut
|
Improved leg extension
|
Baechle and Earle (2008)
|
Flexibility
|
Quadricep Stretch
|
30
|
4
|
Quad
|
Greater knee flexion
|
Baechle and Earle (2008)
|
Flexibility
|
Pectoral Stretch
|
30
|
4
|
Pec
|
A tight chest can cause rounding of the shoulders and bad posture
|
Baechle and Earle (2008)
|
Flexibility
|
Rotator Cuff Stretch
|
30
|
4
|
Rot
|
Mobile shoulders required for passing
|
Baechle and Earle (2008)
|
Key (in order of appearance):
Delt – Deltoid
Tri –
Tricep Brachii
Glut –
Gluteus Maximus
Quad –
Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
Erector
– Erector Spinae
Pec –
Pectoralis Major
Ham –
Bicep Femoris, Semitendinosus, Semimembranosus
Trap –
Trapezius
Lat –
Latissimus Dorsi
Bicep –
Bicep Brachii
Rot –
Roatator Cuff (supraspinatus, infraspinatus, teres minor, subscapularis)
Gast –
Gastrocnemius
Sol –
Soleus
Abd –
Rectus Abdominis, Transversus Abdominis
Obl –
External Obliques