Posted on April 19, 2023 by Kate Halsall
Our workout today is inspired by the Women’s Six Nations Championship which comes to a close at the end of this month. As fans of any sport here at motive8, we are always in awe of the training regime people follow. So here’s our little workout designed to mimic training like a rugby player!
The emphasis here is on “big” exercises – so think compound lifts. We’re looking at a strength range for repetitions – 1 to 5 repetitions, 2 to 6 sets, with 80% of 1-repetition maximum (1RM) .
Think explosiveness! We’re now talking plyometric and sprints.
Barbell Complex. This should be a light- ish weight, and I would recommend 10 reps of each exercise in the complex and 3 sets.
Deadlift – 3 sets, 5 reps
Bench Press – 3 sets, 5 reps
Military Press – 2 sets, 5 reps
Pull Ups – 1 set, 5 reps
B1. Explosive Vertical Jump x 3. Reach as high as you can
B2. Hill Sprints x 3
Don’t ignore stretching! Mobilisation and dynamic stretching is a must!
If you’re looking to train for something specific, why not contact one of our Personal Training Team? We have lots of different experience and are more than happy to discuss training plans with you.