Strength Training Programs for Beginners to Elite Athletes
Menu
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Menu

Re: Hooker pre-season training?

Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Rugby & Rugby league › Hooker pre-season training? › Re: Hooker pre-season training?

June 16, 2008 at 9:19 pm #23999
ashley
Guest

Hi Daniel, here is the weights I would have you doing if you were under my program hope this helps you out, all the very best AShley

Power Group
3 sessions per week

2 x Full Body Power

Select different exercises for each session

(1a) Power Snatch or Power Clean

(1b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs

(2a) ¼ Explosive Squat or Band Box Squat or Jump Squat

(2b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs

(3a) Push Press or Band Bench or Split Jerk

(3b) Clap Push ups or Plyo Rebounds or MB Cross-Over Push ups

Workout 1: 3 sets x 3 reps @ 60 – 80%/Contrasts 3 sets x 6 reps
Workout 2: 3 sets x 6 reps @ 30 – 40%/Contrasts 3 sets x 3 reps

1 x Full Body Strength

Select exercises from each of the following categories, use the same exercise for 3 weeks then change the exercise and repeat the 3 week progression

3 sets each exercises with the following reps:
Week 1 – 4 x 6 Week 2 – 2 x 5, 3 x 3 Week 3 – 3 x (5,1) waves

1 x Full Body exercise

1 x Squat exercise

1 x Hamstring/Lower Back

2 x Upper Body Push super set with Upper Body Pull

Core Training:
After each workout out, select from the following options and do a core circuit, for 10 minutes total time: Suit case Dead Lifts, Rollouts, Swiss Ball Leg Raises, Turkish Get Ups, Full Body Twist, Bicycle, Sprinter’s Sit Up, Boxer’s Sit Up, Rainbows, Swiss Ball Sit Up & Throw Med Ball, Russian Twist on Back Extension, Cable Wood Chops

Category:

Search

1 Tbsp After Dinner Removes Heavy Fat

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

© 2023 Strength Training Programs for Beginners to Elite Athletes | Powered by Minimalist Blog WordPress Theme