Wagpos Rugby v2 Senior Bodyweight
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.
Light Jog
1 ×
10 min
General stretch routine
1 ×
5 min
Squat Thrust
3 ×
6 reps
Med Ball Plyometric Push Ups
3 ×
6 reps
Buddy Resisted Incline Push Ups
3 ×
8 reps
Buddy Assisted Hand Stand Press
3 ×
8 reps
Buddy Assisted Broomstick/Bar Row
2 ×
12 reps
Bench Dip On Floor
2 ×
20 reps
Bent Over Banded Row
2 ×
12 reps
Planking
3 ×
1 min
Cooldown stretch routine
1 ×
5 min
Jog 5km
1 ×
1 reps
Light Jog
1 ×
10 min
General stretch routine
1 ×
5 min
Med Ball Plyometric Push Ups
3 ×
6 reps
Band Resisted Jump Squat
3 ×
6 reps
Buddy Resisted Squat
3 ×
8 reps
Bench Step Ups
3 ×
8 reps
Buddy/Band Resisted Push Up
3 ×
10 reps
Chin-Up
2 ×
20 reps
Bosu Ball Hamstring Curls
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.