Posted on June 20, 2018 by Kate Halsall

Today’s back workout was inspired by watching some rugby pre-season training. The training consisted mainly of heavy, explosive compound lifts with some sport specific movements added in between. This workout will be great for anyone who is currently playing or in pre-season for rugby and doesn’t require any specialized kit.

I like to vary my training to keep it interesting so throwing in something different, such as sport specific training, is great to spice things up and help break through training plateaus! Whilst being primarily aimed at the rugby community, this workout can also be really beneficial to anyone with strength training goals or fat loss, due to the high intensity nature.

 

THE WORKOUT

Round 1

A1) 3 x 6-8 Barbell High Pulls – imagine an explosive deadlift which incorporates a shrug at the end.

A2) 3 x 2 lengths (of a marked out area) Farmers Walk – as heavy as possible to develop grip strength.

 

Round 2

B1) 3 x 8-10 Weighted pull ups – Explosive on the way up, slow and controlled on the way down.

B2) 3 x 30 seconds alternating Battle Ropes – swap between alternating and doubles when tired.

 

Round 3

C1) 3 x 6-8 Barbell Pendley rows – perform like a bent over row but the weight starts and ends on the floor with minimal movement in the body position.

C2) 3 x 12-15 TRX Inverted Rows – try get the body as horizontal as possible.

 

Round 4

D1) 3 x 2 lengths Tyre Flips – as fast as possible.

D2) 3 x 12 Sandbag Cleans.

 

With every exercise the aim is to lift as heavy as possible, however the movement still needs to be performed explosively for the set amount of reps. The great thing about the workout is that you don’t have to do all 4 rounds. You can add individual rounds to your current routines and still feel the benefits!