Re: Rugby League/rugby Union


Hi Sean, I think the use of Cosgrove Complexes are a great way of adapting the weightlifting exercises into training for all sports that have a leaning more towards fitness than power/strength, but I would always use a strength power component within any training that I do, as an example of training for my metabolic group of players at present, please see below, ashley

Metabolic Group – 4 sessions per week

1 x Beastly Circuit

Power Clean from Hang/Front Squat/Push Press/Jump Squats/Good Morning/Bent Over Row 3 minutes on Bike Hard

6 reps on each exercise, do not put the bar down for the entire 36 reps, then do a hard 3 minutes on a bike, repeat for 6 times through

1 x Body Weight Blitz

Chins/Dips/Band Good Mornings (20)/Fat Man’s Chins/Hindu Push Ups/Hindu Jumper Squat’s (20)/Rope Climb/Push Ups/Lunges (20 each leg)

All upper body movements go to failure then move to next exercise in sequence, keep working through until you have finished 30 minutes

1 x Full Body Power Circuit

DB Snatch/Jump/Quarter Explosive Squat/Jump/Split Jerk/UBP/Cable Rotation Tackle Throw/UBP/Bench Press Throw in Smith Machine/UBP 500 metres on rowing machine

5 reps on each exercise then 500 metres row on each circuit, repeat for 5 times.

Jump Options:

Knees to feet jump, Jump onto Box, Depth Jump (advanced), Repeat Hurdle Jumps, Band Jump outs, Tuck Jumps

Upper Body Plyos (UBP):

Clap Chest Push Ups, Clap Push Ups, Jump Ups onto a box, Med Ball Drop & Push away, Cross Over Push Ups, Med Ball Throw against a Wall, Wheelbarrow Arm Hops

1 x Lower Body Strength/Upper Body Size

Select one (1) exercise from each of the following categories, use the same exercise for 3 weeks then change the exercise and repeat the 3 week progression

Lower: Week 1 – 6,5,4 Week 2 – 5,4,3 Week 3 – 4,3,2

1 x Full Body exercise

1 x Squat exercise

1 x Hamstring/Lower Back

Upper: Week 1 – 5,4,3,2,1 x 4 Week 2 – 6/12/25 x 3 Week 3 – (7,5,3) wave x 2

2 x Upper Body Push super set with 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