Wagpos Rugby v1 Senior Program
This program outlines the in‑season strength and conditioning programs for Wagpos Rugby players. The goal of in‑season training is to maintain strength, power, durability and mobility, developed during the pre‑season while ensuring players remain fresh and ready for match performance. The following program should be completed under the supervision of a coach or strength and conditioning staff member. Athletes must focus on correct technique, controlled tempo and appropriate rest periods between sets.
What you train.
A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.
Machine row
1 ×
10 min
General stretch routine
1 ×
5 min
Barbell Clean And Press
3 ×
6 reps
Hang High Pull
3 ×
6 reps
Dumbbell Incline Bench Press
3 ×
8 reps
Dumbbell Bench Seated Press
3 ×
8 reps
Cable Bar Lateral Pulldown
2 ×
12 reps
Bench Dip On Floor
2 ×
20 reps
Dumbbell One Arm Bent-Over Row
2 ×
12 reps
Planking
3 ×
1 min
Cooldown stretch routine
1 ×
5 min
Jog 5km
1 ×
1 reps
Machine row
1 ×
10 min
General stretch routine
1 ×
5 min
Power Clean
3 ×
6 reps
Jump Squat V. 2
3 ×
6 reps
Barbell Full Squat (Back Pov)
3 ×
8 reps
Barbell Deadlift
3 ×
8 reps
Barbell Bench Press
3 ×
10 reps
Chin-Up
2 ×
20 reps
Self Assisted Inverse Leg Curl
2 ×
12 reps
Superman
3 ×
10 reps
Cooldown stretch routine
1 ×
5 min
Jog 5km
1 ×
1 reps
Jog 5km
1 ×
1 reps
Train this program inside the app.
Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.