A simple and basic approach to inseason power training for all sports specifically rugby. Alternate weekly between two different set/rep/load protocols.
In the first week utilize a schedule based on light and fast, an inter muscular co-ordination approach (Schmidtbliecher):
3 x 5 @ 60% of max, light and fast
The next week utilize a heavier load with attempted acceleration, even if the bar does not move fast you are still selectively recruiting the fast twitch motor units, an intra muscular co-ordination approach (Schmidtbliecher):
5 x 3 @ 80% of max, compensatory acceleration (Hatfield)
Now for the exercises, select one exercise from each group:
Band Bench Press
¼ Explosive Squat
There are many derivations form these three exercises per group, so it is up to you to select the movements that provide you with the best results.
Category: Strength Training Programs