Home Workout | Lower Strength & Power for Rugby Players

Ciao a tutti!

This is day two of our series: staying strong from home.

Here we are focusing on strength & power in the lower body.

The S&C boffins may question my terminology on the plyometrics due to the ground contact time, however; the point is that we want to use these ballistic exercises in this manner, rhythmic and controlled. These 'extensive' plyos are going to assist your power development down the track!

AIM
01. Find a rhythm on the ballistic exercises landing as softly as possible.
02. Reach almost a max effort on the last two sets of 5reps on the Pistol Squats - leg strength!


PROGRESSIONS
01. Make the pistol squats harder by loading a backpack full of books and completing the reps.
02. Same goes for the Bulgarian Split Squat Pulses - add a backpack.
03. Take even longer eccentrics on the hamstring sliders.

REGRESSIONS
01. On Pistol Squats, use your arms to assist by grabbing a door as you can see in the video.
02. Complete normal Bol. Split Squats if the bounce reps makes it a too difficult to get to 8 reps.


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http://www.fmtraining.co.uk/about-us/

#rugbystrengthandconditioning #homeworkout #workout #legday