BR15's 2025
TRAINING PROGRAM (DECENTRALISED TRAINING)
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Mobilty Exercise
Mobilty Exercise
1. Dynamic Warm-Up:
World’s Greatest Stretch – Hip, hamstring, and thoracic mobility.
Hip Openers (90/90 Stretch) – Improves hip rotation.
Spiderman Walks – Enhances hip and groin flexibility.
Cat-Cow Stretch – Mobilizes the spine.
Deep Squat Hold with Rotation – Improves ankle, hip, and thoracic mobility.
2. Pre-Training/Pre-Match Drills:
Ankle Rocks – Enhances ankle mobility.
Wall Hip Flexor Stretch – Loosens tight hip flexors.
Scorpion Stretch – Improves hip and lower back mobility.
Shoulder Dislocates (PVC/Band) – Enhances shoulder mobility.
Cossack Squats – Improves lateral hip and groin mobility.
Main Activity
Main Activity
🟢 Monday: Strength & Power + Anaerobic Conditioning
🟢 Monday: Strength & Power + Anaerobic Conditioning
Gym (Lower Body Focus)
Lunges – 15 reps x 3
Trap Bar Deadlift – 15 reps x 4
Bulgarian Split Squat – 10 reps x 3 each leg
Weighted Box Jumps – 8 reps x 3
Med Ball Slams – 15 reps x 4
Example Exercises: 10 Power Exercises for Rugby
Conditioning (Sprint Intervals)
Bronco Test Intervals – 5 rounds @ 85-90% effort (1 min rest)
🟠 Tuesday: Cardiovascular Endurance + Speed & Agility
🟠 Tuesday: Cardiovascular Endurance + Speed & Agility
MAS (Maximal Aerobic Speed) Running Intervals
30 sec full effort sprint / 15 sec jog x 8 sets
3 min rest, repeat 2 rounds
SAQ (Speed, Agility, Quickness)
Ladder Drills (Quick Feet, Lateral, Crossover) – 3 set x10 sec
Cone Reaction Sprints – 4 set x 10m change-of-direction
Resisted Band Sprint – 3set x 15m
🟡 Wednesday: Recovery & Mobility
🟡 Wednesday: Recovery & Mobility
Recovery Session
Pool Recovery or Yoga
Light Skills Drills (Passing, Handling)
Mobility & Stretching
🔴 Thursday: Strength & Power + Anaerobic Capacity
🔴 Thursday: Strength & Power + Anaerobic Capacity
Gym (Upper Body Focus)
Power Clean – 15 reps x 3 set
Military Press – 15 reps x 3 set
Inverted Pull-ups – 15 reps x 3 set
Plyo Push-Ups – 10 reps x 8 set
Sled Row – 12 reps x 3 set
Repeated Sprint Intervals
6 reps x 30m sprint (30 sec rest)
4 reps x 50m sprint (40 sec rest)
2 reps x 80m sprint (60 sec rest)
🟢 Friday: Rugby-Specific Conditioning
🟢 Friday: Rugby-Specific Conditioning
Small-Sided Games (Full-Contact)
4x4 min, 2 min rest
Tackle Conditioning
1 min tackling + 30 sec rest x 5 rounds
Maul & Breakdown Work
3 x 30 sec max effort
EVERY SESSION FOCUS ON URGENCY MOVE AND MOVE AS FAST AS YOU CAN
Post-exercise mobility
Post-exercise mobility
3. Post-Training Recovery:
Pigeon Stretch – Opens hips and glutes.
Foam Rolling – Releases tight muscles and improves recovery.
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