Strength Training Outline

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Ashley Jones

Crusaders Head Strength Coach – Super  Rugby 



Saturday

12 x 2 Band Box Squats
8 x 3 Power Snatch from floor
6 x 4 Power Clean from Blocks
4 x 6 Band Platform Dead Lifts

Sunday

8 x 3 Combo Good Morning with Cambered Bar
6 x 4 Zercher Lift & Squat
4 x 6 Glute Ham Raise
Short Break then;
8 x 3 Sprinters Squat
6 x 4 Step Ups
4 x 6 Walking Lunge

Monday

8 x 3 Band Bench Press s/s Bent Over Row
6 x 4 Incline Bench Press s/s Hammer Low Row
4 x 6 Floor Press s/s One Arm DB Row

Tuesday – OFF

Wednesday

8 x 3 Front Squat
6 x 4 Box Squat with Safety Squat Bar
4 x 6 Kneeling Squat

Thursday – OFF

Friday

8 x 3 Steel Log Push Press s/s Chins
6 x 4 Cambered Bar Shoulder Press s/s Hammer High Row
4 x 6 Trap Bar Shoulder Press s/s Lat Pulldown to Chest

* s/s = Super Set
* 4 x 6 Sets/Reps

Ashley Jones

Ashley Jones specialist in the physical preparation of rugby athletes. He has worked with professional sports teams that include Sydney Kings, Newcastle Knights, Parramatta Eels, Northern Eagles, Crusaders, New Zealand All Blacks, and Australian Wallabies. Irish by Ancestry, Australian by Birth, Japanese by Accident and a Kiwi by Choice.

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