Training - Full Body Power Circuit

This is a good little power circuit to put into your training program, if you have a space, during the training week. It is an advanced power circuit, and probably has a few more leg exercises in that normal, because i am not playing due to my ban, so can afford to more.


PLEASE DO THIS WITH EXTREME CAUTION, IF YOU A NEW TO LIFTING THEN IS SESSION ISNT REALLY FOR YOU. I WILL PUT A MORE BASIC POWER SESSION UP LATER. Get a qualified professional to show you the basics of some of the olympic lifts, and practice with no weight at all.

It targets a full body power hit that should leave you feeling tired but not smashed, like a strength or Hypertrophy session would. 

On this point, having trained now for a while with different people and with different goals in mind, I have come to the conclusion that getting the volume of your training right, is the key to feeling good, making good gains and ultimately playing well. I would often spend ages in the gym, and on the training paddock, trying to fit in lots of exercises and drills.Thus becoming pretty sore, and on my feet for a long time. When instead I believe it's best to pick, say 4 movements in the gym, do them well, go hard and get out. You would probably throw in some passing drills in the rest periods (if you play rugby that is) and finish with a bit of core. Little and often being the catchphrase.

I appreciate that if you are trying to get bigger or in pre-season then more work is required. This is something that I find in season gets the best results.

Session- full body power.

Again, like the full body conditioning session, there are some Olympic lifts and other lifts that should be done with caution. If you haven’t done them before then get someone to show you the technique, and then do them with body weight only.

This is not about how much weight you can shift, its about good technique and speed of movement.

Hang Snatch x3

Band resisted bench press x3

(The use of the bands means that you keep the force on, the entire time through the movement. If you are unsure then, go without and just keep the movements, explosive and powerful)

Band resisted box squats x3- Slow squatting down, explosive up, really driving your hips forward as you come up.

Med ball catch and throw x3- you lay on the floor, while your partner stands to one side. He drops a weighted med ball; say 9kg into your hands, that are just off you chest. As the ball touches your hands you fire it up as high as you can. Your partner catches, and then drops it again. He does this three times, with say 9kgs and then drops to 6kgs for another set of 3. The aim in height and speed.

Hip Thrusters x3-  Rest your shoulders on a bench or box, with your feet flat on the ground. You then bridge up, till your body is parallel, you use your glutes to fire you up. If you have strong glutes then roll a weighted barbell onto your lap and thrust up with the weight on you.

You perform these exercises as a circuit. Take a minute rest, and then perform 6 entire rounds.

Finish up with a good recovery shake- with some carbs in it.