Wagpos Rugby v1 o16 Program

3 days / week 3 sessions 25 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

This program outlines the off‑season strength and conditioning programs for Wagpos Rugby players. The goal of off‑season training is to maintain strength, power, durability and mobility, developed during the 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.

Day 1

Semi Squat Jump (Male) 3 × 3 reps

Low volume; full recovery; land softly

Barbell Full Squat (Back Pov) 3 × 10 reps

Start goblet squat if barbell competency is not ready

Barbell Romanian Deadlift 3 × 10 reps

Controlled eccentric; neutral spine

Dumbbell Bench Press 3 × 12 reps

Dumbbell Incline Row 3 × 12 reps

Dumbbell Single Leg Split Squat 3 × 8 reps

Start with bodyweight if required

Band Horizontal Pallof Press 3 × 10 reps

Anti-rotation

Bodyweight Standing Calf Raise 3 × 15 reps

Full range of motion

Day 3

Medicine Ball Chest Pass 3 × 5 reps

Explosive; stop before speed slows. Can be done against wall

Trap Bar Deadlift 3 × 8 reps

Trap bar is preferred where available, but kettle bell can be used

Cable Pulldown (Pro Lat Bar) 3 × 10 reps

Pullup or assisted pullup can also be done. Select the appropriate regression

Dumbbell Incline Bench Press 3 × 12 reps

Dumbbell Single Leg Deadlift 3 × 8 reps

Light, controlled, balance focus

Cable Seated Row 3 × 12 reps

Bodyweight Incline Side Plank 3 × 1 reps

Groin/adductor resilience. Do 25s per rep per side

Cable Standing Shoulder External Rotation 3 × 15 reps

Day 5

Box Jump 3 × 3 reps

Use a safe box height; quality over height

Barbell Lying Lifting (On Hip) 3 × 12 reps

Sled 45 Leg Press 3 × 10 reps

Lever One Arm Shoulder Press 3 × 10 reps

Dumbbell One Arm Bent-Over Row 3 × 10 reps

Lever Lying Leg Curl 3 × 12 reps

Glute-Ham Raise 3 × 5 reps

Assisted as needed; slow eccentric

Farmers Walk 3 × 1 reps

Trunk, shoulder, and grip stability. One rep is 20 meters

Cooldown stretch routine 3 × 8 min

Stretch routine

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.

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