Off-Season 9 Week 3-Day Rugby Strength Plan (Intermediate Lifter)

The purpose of this program is to develop and maintain strength and power headining into the Rugby season.

Weeks 1 and 2: Will be used to establish good form.

Week 3: First round of strength testing.

Weeks 4-6: establish the strength and power base utilizing testing data.

Week 7-8 establish a base of power

Week 9- Second round of strength testing

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