7s Strength Speed

STRENGTH
+ SPEED
TRAINING PROGRAM FOR
RUGBY 7s
8 weeks - 2 blocks - 40 sessions
1. INTRODUCTION
Seven-a-side rugby, from here on known as rugby 7s, is growing in popularity.

Played for seven minutes each way on a full-sized pitch, rugby 7s is a very
fast-paced game where, with so much playing space available, speed, strength,
and power are of paramount importance.
Normally played in a round-robin tournament consisting of several games

played over several days, sometimes with very short breaks between matches,
players also need to be very fit both aerobically and anaerobically.
Rugby 7s used to be something that regular rugby players did for fun in the
summer months or as part of training and development for the 15-a-side game.
And while normal rugby training will undeniably get you fit enough to play the
seven-a-side game, if you want to really excel at it, some specialist training is in
order. In fact, some players enjoy rugby 7s so much that they specialize in it,
and some teams only play 7s.
With only seven players per side, the pitch is wide open which means that the
ball is often carried much further and there are far more scoring opportunities.
To exploit this extra space, players need to be fast. Unlike the 15-a-side game, in
rugby 7s, its quite common to see players running from one end of the pitch to
the other to score a try.
There is much less of a divide between forwards and backs in rugby 7s, and
scrums and lineouts are not contested the same way. The same is true of rucks
and mauls. This tends to favor lighter, more athletic players and carthorse front
row forwards will find rugby 7s very hard indeed! As a rule, rugby 7s
players tend to be leaner and more agile than their 15-a-side counterparts
think 100-meter sprinter rather than hammer thrower!
With all this in mind, this program is designed to increase your speed and speed
endurance, strength, and power as well as aerobic fitness which, in turn, will
improve aerobic fitness by default. These attributes will ensure you have the
staying power to play at the highest levels for the full 14 minutes per game and
have the speed necessary to make the most of all that extra space.
OUR STRENGTH +
SPEED PROGRAM
The program places an emphasis on sprinting, and youll be hitting the
track or rugby pitch three times a week to develop eye-watering speed.
However, youll also be in the gym twice a week developing full-body
strength, power, and anaerobic conditioning.
This eight-week plan is the ideal preparation for any upcoming

rugby 7s tournaments so make sure you plan your training well in
advance so that you are in the best shape possible for what will
probably be one of the highlights of your playing season.
2. WARM-UP AND
COOL-DOWN ROUTINES
Warming up is crucial if you want to avoid injuries and train at your best. A good
warm-up will not only prepare your body for what you are about to do but your mind
too. Warm-ups should be specific to the workout you are about to do.
All too many people follow a very general warm-up plan, such as riding an exercise bike
and doing a few randomly selected stretches and while any warm up is better than no
warm up, that is not the best way to prepare your body of the demands of rugby sevens
training.
Because there are two types of workout in this training plan, sprinting and whole body
strength training, here are two different warm-up routines to use to get you ready for
each one.
Speed warm-up
1. Pulse raiser jog and then run for 5-10 minutes to raise your heart rate and increase
core temperature. A lap or two of the pitch or track will suffice. Take it easy there is no
need to turn this into an endurance workout. You should finish your pulse raiser feeling
warm but fresh, and only slightly out of breath.
2. Dynamic stretches unlike static stretches which are held for time, dynamic stretches
are performed for reps and hardly look like stretches at all. However, they are arguably
the most appropriate way to prepare your muscles for the demands of sprinting. Using a
smooth, controlled movement, do 12-15 reps of each of the following exercises:
1. Alternating forward leg swings like kicking a rugby ball

2. Cross body leg swings
3. Squat to overhead arm reach
4. Alternating forward lunge with twist over the leading leg
5. Alternating step back calf stretch
3. Sprinting drills if you want to sprint faster, you need to make sure your technique is
good. These exercises will continue your warm-up while reinforcing good sprinting tech-
nique. Do 2-3 sets of 20 meters of each exercise.
1. High knees
2. Butt kickers
3. High knee skips
4. Carioca sideways running left side lead
5. Carioca sideways running right side lead
4. Strides strides are like practice sprints where you get to hone your technique and
prepare your muscles for your workout. Simply sprint at 50-70% of your maximum speed
off a rolling start. Increase your speed gradually across several sets until you feel you are
ready to start your workout. Five sets over 30-50 meters should suffice.
5. Starts in rugby sevens, as well as some of the workouts, youll need to be able to go
from stationary to sprinting in the blink of an eye. This is potentially the riskiest part of
sprinting as there is a lot of inertia to overcome. Prepare your body for this demand by
doing three to five standing starts. Sprint 5-10 meters, walk back and repeat.
Strength warm-up
If you spend time warming up properly, you will be able to lift heavier weights, do more
reps, and reduce your risk of injury. Because strength training is such a specific activity,
your warm-up should be specific too. One of the most effective ways to warm up is called
the empty bar warm-up and, given the exercises in the following strength training
programs, is the perfect way to prepare your body for lifting weights.
This type of warm-up has been used by Olympic weightlifters for generations, and if it
works for them, itll work for you. Use an empty 20kg barbell. If a 20kg bar is too heavy
for you, use a 10kg fitness bar or even a broomstick instead. After a few mins of light
cardio and dynamic stretches for your major muscle groups, do 12-20 reps of each of
these exercises. Repeat the sequence once or twice.
1. Barbell hip hinge

Warm up your back and stretch your hamstrings in one easy move. Hold your bar in a
wide snatch grip so that it is level with the crease at the front of your hips. Stand with
your feet hip-width apart, knees slightly bent. With your arms straight, shoulders down
and back, push your but rearward, hinge forward from the hips, and try to pinch the bar
between your upper thighs and lower abdomen. Do not round your lower back. Stand
back up and repeat.
2. Romanian deadlift
Reinforce your hip hinge and mobilize your hamstrings and back even more with this
classic lower body exercise. Keep your grip on the bar the same for this exercise. With
your feet hip-width apart, bend your knees slightly and then hinge forward from the hips
to lower the bar down the front of your legs. Keep pressing the bar back toward your legs
to fire up your lats. Use your glutes and hamstrings to stand up straight and repeat.
3. Bent over row

This exercise will help warm up your elbows and shoulders and activate your shoulder
girdle while reinforcing good posture. It also provides a mild but still useful chest stretch.
Using a shoulder-width, overhand grip, hinge over at the hips until your upper body is
roughly parallel to the floor and your arms are hanging straight down. Keep your
shoulders back and down. Bend your arms and pull the bar up and into your sternum.
Keep your wrists straight. Extend your arms and repeat. The hang clean acts as a
nervous system potentiator and will also increase your heart and breathing rate.
4. Hang clean
The hang clean acts as a nervous system potentiator and will also increase your heart and
breathing rate.
Holding the bar with a shoulder-width, overhand grip, stand with your feet hip-width
apart. Push your hips back, bend your knees, and lower the bar to just above knee-height.
Extend your legs as though jumping and use this momentum to pull the bar up the front
of your body. Drive your elbows forward and rack the bar across your
anterior deltoids. Lower the bar and repeat.
5. Front squat
This next exercise will mobilize and stretch all the primary lower body muscles and many
in the upper body too.
With the barbell racked across your anterior deltoids, point your elbows directly forward
so that your upper arms are parallel to the floor. Stand with your feet shoulder-width
apart; toes turned slightly outward. Push your hips back and squat down as deep as you
can without rounding your lower back. Push your knees out to stretch your inner thighs
and activate your glutes. Stand back up and repeat.
6. Push press
Your final exercise will increase shoulder mobility while further igniting the nervous
system and activating your core too.
From the front squat position, barbell racked on the anterior deltoids, bend your knees,
push your hips back, and descend into a quarter-depth squat. Extend your legs and use
this momentum to drive the weight upward. Push with your arms to press the bar to
lockout. Lower the bar back to your shoulders and then descend into another squat.
Cooling down
The cool down is designed to return your body to its pre-exercise state so that recovery
can begin. This generally involves two main components:
1. Pulse lowerer
2. Static stretching plus foam rolling
The pulse lowerer

Exercise can cause something called blood pooling. Blood accumulates in your working
muscles and needs to be encouraged to leave in a timely fashion once your workout is
completed. Blood pooling may contribute to post-exercise muscle soreness, and it also
makes sense to try and provide your hard-worked muscles with freshly oxygenated
blood to enhance your recovery.
The pulse lowerer involves a few minutes of light cardio during which the intensity is
gradually reduced. For example, if you were using a treadmill, simply run for a few
minutes before slowing down into a jog and finally a walk. You can cool down on any
piece of cardio equipment its simply a matter of personal choice.
Static stretches
Exercise can cause a phenomenon called adaptive shortening. This describes how a
muscle will tighten up unless it is moved through its fullest possible range of movement.
For example, most cardio exercises do not take your limbs though very large ranges of
movement. Cycling, running and stepping all use relatively small ranges of movement
and may, therefore, cause adaptive shortening. The same is true of many strength
training exercises. Over time, this could lead to reduced flexibility and muscle tightness.
To remedy this, it is important to spend a few moments stretching your major muscles
after exercise.
To perform a static stretch, ease into a stretched position and exhale. Relax for a few
seconds. You should feel the tension drop out of the muscles being stretched. At this
point, stretch and little further. Continue this sequence for 30 to 60 seconds and then
move onto another stretch.
Focus on your major muscles, especially those that were used during your workout.
The most commonly tight muscles are the hamstrings, hip flexors and chest so make
sure you stretch these. Do not bounce or force any of your stretches as this may lead to
injury. Stretch gently and methodically and back off if you experience any pain. Try
to work logically through your muscles, either from top to bottom or vice versa, to
ensure you dont miss anything out. Spend extra time on any muscle that feels tight.
Once you have finished stretching, it can be useful to do more foam rolling on any areas
that are habitually tight or sore.
Warming up and cooling down are undeniably time-consuming but if you want to train at
your best, recovery fully between sessions, and reduce your risk of injury, they are vital
components of any workout.
3. RECOVERY STRATEGIES
If you want to train hard and often, you need to recover fully between sessions. Recovery
can be left to just happen by resting, but if you are serious about recovery, there are
several strategies that you can use to enhance and speed up the recovery processes.
As youll see in the next chapter, two days per week have been put aside especially for
recovery. While these are rest days from training, they are also days where you can en-
hance recovery by taking a more active role.
There are several strategies you can use to enhance recovery, and its up to you to choose
the ones that fit your lifestyle and circumstances best. However, on the designated re-
covery days, taking an active role in recovery will allow you to train harder and get more
benefit from the workouts.
Recovery strategies include...

1) Contrast temperature therapy this method increases micro blood flow which
speeds up the removal of waste products from your muscles while increasing blood flow.
This can be done in several ways including alternating hot and cold showers and using
hot and cold pads on specific areas of your body. Use cold for one minute followed by
heat for one minute and alternate three to five times. Always end on heat.
2) Cryotherapy this describes a range of therapies designed to lower tissue

temperature, often by using ice or cold water baths. Cryotherapy reduces inflammation,
muscle soreness, and pain to increase recovery.
Cryotherapy is popular in rugby. However, its far from relaxing or enjoyable and is
something many players dread! There are several different protocols available to use.
It very much depends on what facilities you have available. Good options include:
- Full body immersion in a bath full of cold water and ice

- Lower body immersion in a trash can full of cold water and ice
- A cryotherapy chamber
- Massage using a block of ice
- Immersion in a cold river, lake or the sea
- Rolling in snow
- Ice packs placed on specific areas of the body e.g. the thighs or lower back
3) Massage massage increases blood flow and the removal of waste products from
your muscles and can also help reduce muscle tension all of which facilitate recovery.
There are different types of massage available including deep tissue-type sports massage
to more superficial and relaxing Swedish massage. Massage is best done by a trained
masseuse, but you can also DIY although you will be limited to working on your legs.
4) Self-myofascial release is a sort of massage that aims to break down adhesions
within your muscles and fascia, often using tools such as foam rollers and lacrosse balls.
There are dozens of foam rolling exercises you can try, with the following focused on
post-rugby recovery. Start off with light pressure and increase as you warm up. Prepare
your muscles for foam rolling with some light cardio and mobility exercises.
ITB the iliotibial band, ITB for short, is a band of fibrous tissue that runs up the outside
of your upper leg from your knee to your hip. If allowed to become tight, the ITB can
cause a lot of pain and discomfort.
Lie on your side and place the roller under your lowermost leg. Bend your upper leg and
place your foot on the floor to take some of your weight. Roll up and down the roller from
the outside of your knee to your hip. If you experience any hot spots of localized pain
or tension, stop and focus on them for a few seconds. Spend an equal amount of time on
both legs. Once you are more comfortable with the pressure of the roller, place your legs
together to increase the weight on your roller and the depth of your massage.
Hamstrings sit up straight with your legs extended and your hands on the floor either
side of your hips. Position the roller behind your knees. Using your arms to move you,
roll up and down, so the roller goes from the back of your knees to just below your butt.
Cross your legs and do one hamstring at a time for a deeper treatment.
Quadriceps Lie on your front and rest on your elbows. Place the roller under your
thighs. Using your arms to push you, roll up and down from your knees to your thighs.
To go deeper, cross your legs and roll one leg at a time.
Glutes sit on your roller with your legs bent and feet flat on the floor. Cross your right
ankle over your left knee. Roll your butt back and forth under your butt and shift your
weight from side to side. Once youve done one cheek, switch legs and repeat.
Upper back and thoracic spine lie on your back with your legs bent. Place the roller
under your shoulders, a few inches below your neck. Roll the roller slowly down your
upper back to until it is roughly level with your lower ribs. Do not roll down to your lower
back. Dont worry about a feeling or hearing a few clicks; this is just your vertebrae mov-
ing back into the correct position. This should happen less often as you become used to
the exercise. Roll back up to your shoulders and repeat.
5) Stretching stretching should be part of your cool down, but it can also help facilitate
recovery when you do it on your rest days. While stretching sore, stiff muscles may be
uncomfortable initially, doing so will speed up recovery, restore range of motion, and
help reduce DOMs.
As rugby is a full body activity, you need to stretch all your major muscles. Prepare your
muscles for stretching by performing a few minutes of light cardio, foam rolling, or doing
it after a recovery workout.
When you stretch a muscle, you reach the natural end of your muscles elasticity called
the point of bind or POB for short. If you stay at the POB for 15 seconds or so, you will
feel your muscles relax slightly, and you should then be able to move into a deeper
stretch. This happens more readily if you a) relax mentally as well as physically and b) do
not hold your breath.
Continue extending the POB as many times as you can until you reach your real end of
range. Once you are there, hold for a further 15 to 30 seconds to maximize your flexibility
training. To recap:
Move into POB and hold for 10-15 seconds

As you feel your muscles relax, move a little deeper to new POB
Keep your body relaxed and breath steadily
Repeat steps 1-to-3 a couple more times until you reach your true flexibility limit
Hold this final position for 15 to 30 seconds
Slowly ease out of the stretch
As with all types of stretching, do not force the stretch and if you feel any burning or
shaking back off and use a less extreme POB.
6) Light recovery gym/bodyweight workout while the last thing you may feel like
doing on a designated rest day is more training, a light workout can help enhance
recovery if, for no other reason, it gets you up and moving which will increase blood
flow and reduce delayed onset muscle soreness.
A brisk walk, an easy bodyweight circuit, or a 50/50 gym session (half the volume, half
the weight) can all help facilitate recovery. However, make sure that you dont turn an
easy recovery workout into a more demanding training session that ends up taking
more out of you than it puts back in.
7) Compression clothing wearing compression clothing between workouts may

enhance recovery by increasing tissue temperature which can help ease aches and
pains and increase mobility and flexibility while reducing the onset of DOMS.
Compression clothing should be worn continuously for best results - during everyday
activities and even during sleep. The best compression clothing is snug but not so tight it
cuts off circulation and is also breathable. Needless to say, compression clothing may be
impractical during hot weather but is perfect for wintertime.
With seven recovery strategies to choose from, you should be able to find one or two that
you can use on designated rest days. Do not underestimate the value of taking a more
active role in recovery; the faster and more completely you recover between workouts,
the harder youll be able to train, and the more beneficial your workouts will be.
THE
PROGRAM
RUGBY 7s
STRENGTH AND SPEED
TRAINING PROGRAM
This program is built around two types of workout speed and conditioning, and full body
strength. Why full-body workouts and not a more traditional split routine? Because split
routines invariably involve three or more gym-based workouts which leaves precious little
time for the equally important speed training.
By adopting full body workouts, more time is available for speed and conditioning training,
but there is also enough time to dedicate to rest, recovery, and rehab.
Because 7s is such a fast-paced game, and each half only lasts seven minutes, it is critical
that you develop a high level of anaerobic conditioning and the speed and explosive
strength to make the most of a much more open playing area.
7s, unlike the 15-a-side game, is not limited to weekly matches. Instead, a tournament of
several matches are played over one or two days, the number of matches depending on
how many teams are competing.
While any kind of rugby training will help get you fit for 7s, if you want to play at your best,
it makes sense to train specifically for the demands of 7s. This program is made up of two
four-week blocks that are designed to ensure you are in top shape for your upcoming 7s
tournament.
With that in mind, ideally, you should start your 7s preparation eight weeks before the
tournament and after several weeks of appropriate off-season training.
Each week follows the same basic structure:
Monday: Speed and conditioning

Tuesday: Full body strength
Wednesday: Speed and conditioning
Thursday: Rest, recovery, and rehab
Friday: Full body strength
Saturday: Speed and conditioning
Sunday: Rest, recovery, and rehab
Finisher each full body strength workout finishes with a short but intense conditioning
finisher. This is a critical workout feature that you should never skip. The finisher is
designed not just to boost your fitness but develop grit. In many ways it replicates the
dying minutes of a 7s match; youll be tired, but you need to get your head down and keep
working hard right up to the end of the game.
Strength-power complexes most of the strength exercises are arranged into pairings
called complexes. The first exercise, designated a) is a heavy strength exercise. The second
exercise, designated b) is a power exercise performed with a lighter weight. The idea is
that the heavy exercise will potentiate the nervous system allowing you to generate more
power in the second exercise. Unlike bodybuilding-style supersets, these exercises are NOT
done back to back but with a rest in between to allow for recovery leading to maximum
performance. For example:
1a) Squats set of 5 reps

Rest 60-90 seconds
1b) Box jumps set of 10 reps

Rest 60-90 seconds, then repeat pairing
AMRAP this stands for as many reps as possible. This normally means keep on pumping
out the reps until you reach muscular failure and are exhausted but, for power exercise,
means you continue until you feel you are no longer able to maintain maximal velocity. The
moment you feel you are beginning to labor and slow down, you must stop! Why? Because
of the law of specificity, if you slow down in training, you train yourself to slow down.
To maximize the development of power (and therefore speed), it is critical that all of your
training is performed as explosively as possible. This is not the time for grinding out the
reps leave that to the preceding strength exercise.
Load allocation many strength training programs involve prescribing weights based on
a percentage of your one repetition maximum or 1RM for short. This one does not. Your
1RM can vary from week to week and so it makes very little sense to design an entire pro-
gram around what is essentially a snapshot of your strength at a particular time. Instead,
simply ramp up to the designated rep count e.g. 5 reps until you reach the point where
you are 2-3 reps short of failure. Use this weight for your remaining sets. Next time, when
you repeat the workout, add an extra 2.5-5 kg to the bar.
BLOCK 1
4 weeks | 20 sessions
BLOCK 1 - Week 1
This week is about introducing the workouts. Leave a little in the tank on each exercise so you have
somewhere to go over the following weeks. E.g. using a notional scale of 1-10, only work to an intensity
level of around 7-8/10. Each workout should feel demanding but not ultra-intense.

On a rugby pitch progressively lengthening sprints
1. 4 x 30 meters falling starts start with your feet together, hands by your sides. Lean forward
and then take your first step as your body approaches 45-degrees. Walk back recovery.

2. 4 x pitch lengths going on each minute, i.e. if it takes you 15 seconds to sprint the length of
the pitch, you get 45 seconds rest between reps.

3. 4 x triangles run corner to corner diagonally across the pitch. Jog back along the side
touchline. Walk the width of the pitch to recover, and repeat.

4. 1 x lap of pitch run all the way around the pitch as fast as possible. Go for it this is your
last exercise.
1a. Back squats 3 sets of 5 reps, 60-90 seconds recovery

1b. Box jumps 3 sets of AMRAP, 60-90 seconds recovery
2a. Bench press 3 sets of 5 reps, 60-90 seconds recovery
2b. Plyo push-ups 3 sets of AMRAP, 60-90 seconds recovery
3a. Weighted pull-ups 3 sets of 5 reps, 60-90 seconds recovery
3b. Medicine ball slams 3 sets of AMRAP, 60-90 seconds recovery
4. Cable Russian twists 3 sets of 8-12 reps, 60-90 seconds recovery

5. Finisher: Treadmill push
Turn the power off on a treadmill. Stand on the belt holding the handle. Lean forward and push
the belt around as fast as you can for 30-seconds, just like you are pushing a sled. Rest for
60-seconds and then repeat seven more times to total eight sets.
Multidirectional sprint drills on a rugby pitch
1. 5 x Zig Zag sprinting with follow through sprint
Stick 10 flexible canes vertically into the ground at 1-2 meter intervals, making sure that any
sharp ends are filed smooth or capped.
With a 5-meter rolling start run through the canes staying as close to the markers as
possible whilst avoiding touching the canes.
Make a concerted effort to run in as straight a line as possible and push dynamically off the
outside foot.
At the end of the canes lean and go and sprint out to a final marker 10-15 meters from the
last cane. Rest 90-120 seconds between reps.

2. 5 x T sprints
Mark out a T shape using cones each line should be 10 meters in length. Stand at the base of the
T in a ready to go position (aka athletic stance). On the command go sprint forwards as fast as
possible to the top of the T. Side step to your right until you reach the right hand marker cone.
Immediately side step to your left until you

reach the furthest left-hand marker cone.
Side step to the right to return to the middle.
Run backwards to the start point. Rest 90-120

sec between reps.

3. 5 x deck of cards box sprints
Mark out a 5-meter box as indicated in the diagram. Label each corner of the box to correspond
to a suit in a standard deck of cards i.e. hearts, spades, clubs and diamonds. Take the center of
the box in a push-up position.
The coach/training partner randomly selects

from a standard deck of cards and announces
the suit.
On hearing the command, jump up and sprint

to the appropriate marker before back
pedaling to return to the center of the box.
Adopt the push-up position again, waiting the

next card. Five cards constitute one rep.
Rest for 90-120 between sets.

Thursday: Rest, recovery and rehab
Choose one or more recovery strategies from chapter three
1a. Deadlifts 3 sets of 5 reps, 60-90 seconds recovery

1b. Standing long jump 3 sets of AMRAP, 60-90 seconds recovery
2a. Seated dumbbell shoulder press 3 sets of 5 reps, 60-90 seconds recovery
2b. Barbell push-press 3 sets of AMRAP, 60-90 seconds recovery
3. Single arm dead stop dumbbell rows 3 sets of 10 reps, 60-90 seconds recovery
4. Medicine ball sit-up and throw 3 sets of AMRAP, 60-90 seconds recovery

Finisher: Tabata superset times two
1) Jump rope as fast as you can for 20-seconds, rest 10-seconds, and then do kettlebell swings for
20-seconds. Rest another 10-seconds. Repeat seven more times to total 8 sets.
Rest 2-3 minutes
2) Do body weight squats as fast as you can for 20-seconds, rest 10-seconds, and then do
push-ups for 20-seconds. Rest another 10-seconds. Repeat seven more times to total 8 sets.
Hill sprints
Jog around one mile to reach your chosen hill. Ideally, it should be around 200 meters long and
moderately steep. This means its steep enough to challenge you but not so steep you have to change
your running style too much to run up it. About 5-10% is ideal.
1. 6 x 30 meters, walk down recovery

Rest 2-3 minutes
Rest 3-4 minutes
Rest 4-5 minutes
Jog one mile to cool down
Sunday: Rest, recovery and rehab

BLOCK 1 - Week 2
Try to use heavier weights, perform more reps, or take shorter rests between sets to increase the
difficulty of your workouts. Aim to reach 9/10 on the notional 1-10 intensity scale.

3. 6 x triangles run corner to corner diagonally across the pitch. Jog back along the touchline.
Walk the width of the pitch to recover, and repeat.

4. 2 laps of pitch run all the way around the pitch twice as fast as possible. Go for it this is your
last exercise.


60-seconds and then repeat seven more times to total ten sets.
outside foot.

2. 6 x T sprints


sec between reps.


the suit.





Rest 2-3 minutes
Hill sprints

Rest 2-3 minutes
Rest 3-4 minutes
Rest 4-5 minutes

BLOCK 1 - Week 3
difficulty of your workouts. Volume and intensity peak during this week you should be working
at 9.5-10/10.


4. 3 laps of pitch run all the way around the pitch twice as fast as possible. Go for it this is your
last exercise.


outside foot.

2. 7 x T sprints


sec between reps.


the suit.





Rest 2-3 minutes
Hill sprints

Rest 2-3 minutes
Rest 3-4 minutes
Rest 4-5 minutes

BLOCK 1 - Week 4
This week incorporates a slight reduction in training volume while training intensity remains high. This
should boost recovery so that you start the next phase of training feeling fresh and well-rested.


4. 1 lap of pitch run all the way around the pitch twice as fast as possible. Go for it this is your
last exercise.


outside foot.

2. 3 x T sprints


sec between reps.


the suit.





Jump rope as fast as you can for 20-seconds, rest 10-seconds, and then do kettlebell swings for

Hill sprints

Rest 2-3 minutes
Rest 3-4 minutes
Rest 4-5 minutes

BLOCK 2
4 weeks | 20 sessions
BLOCK 2 - Week 1
This week is all about introducing you to each of the workouts. Leave a little in the tank on each
exercise to ensure you have somewhere to go over the following weeks. For example, using a notional
scale of 1-10, only work to an intensity level of around 7-8/10. Each workout should feel demanding but
not ultra-intense.

Sled work and sprints on rugby pitch
1. 4 x 30-meter sled drags, rest 60-90 seconds between sets
2. 4 x 30-meter backward sled drags, rest 60-90 seconds between sets
3. 4 x 15-meters sideways sled drags (two per side), rest 60-90 seconds between sets
4. 4 x 30-meter sled drags plus 20-meters without sled
5. 4 x Pick-ups from the try line, jog to the 22-meter line, sprint to the halfway line, jog to the
next 22-meter line, and sprint to the final try line. Walk back to the start and repeat
1a. 2-second pause squats 3 sets of 5 reps, 60-90 seconds recovery

1b. Barbell squat jumps 3 sets of AMRAP, 60-90 seconds recovery
2a. Narrow grip bench press 3 sets of 5 reps, 60-90 seconds recovery
2b. Supine medicine ball chest pass throw 3 sets of AMRAP, 60-90 seconds recovery
3. Pull-ups 3 sets of 5 reps, 60-90 seconds recovery
4. Medicine ball overhead throws 3 sets of AMRAP, 60-90 seconds recovery
5. Three-way plank combo 3 sets of 8-12 reps, 60-90 seconds recovery

Turn off your treadmill, stand with your back to the control console. Adopt the push up position
with your feet on the belt and your hands on the floor behind the treadmill. Push the belt
with your feet while keeping your upper body stationary and your core tightly braced. Work hard
for 30-seconds and rest for 60 seconds. Do twelve sets in total.
Agility ladder and sprint training on a rugby pitch
The only thing you need is 10m agility ladder. Or make your own using tape and canes. The distance
between the rungs should be about 35cm and they should be 30cm across and the whole ladder should
be around 10m. Alternatively, you can mark out an agility ladder grid on the floor using chalk or tape.
1. 4 x high knee running plus follow through sprint

Stand at the end of the agility ladder feet shoulder width apart, hands by your side. Run the ladder
making sure each foot goes into each square once and that your knees are waist high. Pump your arms.
At the end lean and go to sprint to a marker 10-15m away. Rest 60-90 seconds and repeat.
2. 4 x agility ladder hopscotch plus follow through sprint

Stand at the end of the agility ladder feet shoulder width apart, hands by your side. Jump up with both
feet and land on the left foot only in the 1st square. Push off with your left foot and land with both feet
in the 2nd square. Push off with both feet and land on your right foot only. Push off from your right foot
and land on both feet. Repeat this pattern for the length of the ladder. At the end of the ladder lean and
go to sprint to a marker 10-15m away. Rest 60-90 seconds and repeat.
Perform this drill low and fast minimizing contact with the ground and whilst attempting to cover the
distance as quickly as possible
3. 4 x two forward, one back

Start at the end of your ladder. Run forward two squares and back one. Run forward another two squats
and back one. Keep going until you reach the end of your ladder. At the end of the ladder lean and go to
sprint to a marker 10-15 meters beyond the end of your ladder. Rest 60-90 seconds and repeat.
4. 4 x ladder pyramid
Running alongside your ladder rather than over it, complete the following sequence:
1. Sprint five lengths of your ladder + Walk one length

2. Sprint four lengths of your ladder + Walk one length
3. Sprint three lengths of your ladder + Walk one length
4. Sprint two lengths of your ladder + Walk one length
5. Sprint one length of your ladder + Rest 90-120 seconds and repeat

1a. Deficit deadlift 3 sets of 3 reps, 60-90 seconds recovery

1b. Barbell hang clean 3 sets of 3 reps, 60-90 seconds recovery
2a. Standing barbell shoulder press 3 sets of 3 reps, 60-90 seconds recovery
2b. Neider barbell press 3 sets of AMRAP, 60-90 seconds recovery
3. Ring rows 3 sets AMRAP, 60-90 seconds recovery
4. Rotational medicine ball throws, 3 sets AMRAP each side, 60-90 seconds recovery
Finisher: Tabata barbell complex

Perform two sets of the following eight exercise complex. Rest 2-3 minutes between sets. Do
exercise for 20-seconds, resting 10-seconds in between. Do not put down the barbell between
exercises. Use an empty 20-kg/45-lbs. barbell.

1. Deadlift
2. Hang clean
3. Front squat
4. Push press
5. Back squat
6. Good morning
7. Lunge
On a rugby pitch
1. 4 x flying starts and pick ups from the try line, jog out toward the 22-meter line and then sprint
to the half way line. Decelerate to the next 22-meter line and then sprint to the last try line. Walk
back to recover and repeat.
2. 4 x sprint and back pedal from the try line, sprint out ten meters, stop quickly and back pedal
for five meters, sprint forward for ten meters, back pedal for five, and finally sprint forward
for a final ten meters. Walk back to recover and repeat.
3. 4 x lengths and widths sprint the length of the pitch from corner to corner, and then jog with
width. Thats one rep keep going!
4. 1 x Rugby pitch suicides starting on the dead ball line at the very end of the pitch, run out and
back to each and every line on the rugby pitch until you reach the dead ball line at the end of the
pitch. Work hard this is your final exercise.

BLOCK 2 - Week 2
difficulty of your workouts. Aim to reach 9/10 on the notional 1-10 intensity scale.



6. Finisher: Treadmill bear crawl








1. Deadlift
2. Hang clean
3. Front squat
4. Push press
5. Back squat
6. Good morning
7. Lunge
On a rugby pitch

BLOCK 2 - Week 3
difficulty of your workouts. Volume and intensity peak during this week you should be working
at 9.5-10/10.











1. Deadlift
2. Hang clean
3. Front squat
4. Push press
5. Back squat
6. Good morning
7. Lunge
On a rugby pitch

Note: Omit the last 2-3 days training prior to the tournament and replace with active light training.
BLOCK 2 - Week 4
This final week incorporates a slight reduction in training volume while training intensity remains high.
This should boost recovery so that you are rested and recovered, ready for your 7s tournament.






and back one. Keep going until you reach the end of your ladder. At the end of the ladder lean and go
to sprint to a marker 10-15 meters beyond the end of your ladder. Rest 60-90 seconds and repeat.





1. Deadlift
2. Hang clean
3. Front squat
4. Push press
5. Back squat
6. Good morning
7. Lunge
On a rugby pitch

Note: Omit the last 2-3 days training prior to the tournament and replace with active light training.
Premium nutritional supplements designed to help
rugby players perform, recover and live better.
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ruckscience.com | [email protected]

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STRENGTH

Seven-a-side rugby, from here on known as rugby 7s, is growing in popularity.

Normally played in a round-robin tournament consisting of several games

This eight-week plan is the ideal preparation for any upcoming

1. Alternating forward leg swings like kicking a rugby ball

1. Barbell hip hinge

3. Bent over row

The pulse lowerer

Recovery strategies include...

2) Cryotherapy this describes a range of therapies designed to lower tissue

- Full body immersion in a bath full of cold water and ice

Move into POB and hold for 10-15 seconds

7) Compression clothing wearing compression clothing between workouts may

Each week follows the same basic structure:

Monday: Speed and conditioning

1a) Squats set of 5 reps

1b) Box jumps set of 10 reps

Monday: Speed and conditioning

Tuesday: Full body strength

1a. Back squats 3 sets of 5 reps, 60-90 seconds recovery

1. 5 x Zig Zag sprinting with follow through sprint

Immediately side step to your left until you

Side step to the right to return to the middle.

Run backwards to the start point. Rest 90-120

The coach/training partner randomly selects

On hearing the command, jump up and sprint

Adopt the push-up position again, waiting the

Rest for 90-120 between sets.

Friday: Full body strength

1a. Deadlifts 3 sets of 5 reps, 60-90 seconds recovery

1. 6 x 30 meters, walk down recovery

Sunday: Rest, recovery and rehab

Monday: Speed and conditioning

Tuesday: Full body strength

1a. Back squats 4 sets of 5 reps, 60-90 seconds recovery

1. 6 x Zig Zag sprinting with follow through sprint

Immediately side step to your left until you

Side step to the right to return to the middle.

Run backwards to the start point. Rest 90-120

The coach/training partner randomly selects

On hearing the command, jump up and sprint

Adopt the push-up position again, waiting the

Rest for 90-120 between sets.

Friday: Full body strength

1a. Deadlifts 4 sets of 5 reps, 60-90 seconds recovery

1. 6 x 30 meters, walk down recovery

Sunday: Rest, recovery and rehab

Monday: Speed and conditioning

Tuesday: Full body strength

1a. Back squats 5 sets of 3 reps, 60-90 seconds recovery

1. 7 x Zig Zag sprinting with follow through sprint

Immediately side step to your left until you

Side step to the right to return to the middle.

Run backwards to the start point. Rest 90-120

The coach/training partner randomly selects

On hearing the command, jump up and sprint

Adopt the push-up position again, waiting the

Rest for 90-120 between sets.

Friday: Full body strength