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RUGBY

RUGBY – USE PFX FLEX BARS TO IMPROVE

Explosive power and strength

Squat jumps: 

Focus on max velocity and intent to develop explosive power, as this mimics the triple extension needed in rugby.

Bench press: 

Perform with the Flex Bar to build upper body pushing strength for tackles and handoffs. 

Rotational exercises: 

Use the bar for anti-rotation exercises like a landmine rotation to build core stability and the ability to resist forces during contact. 

Plyometrics: 

Combine with agility drills like shuttle runs to improve overall explosive movement on the field. 

Power cleans: 

Incorporate these to develop explosive power throughout the body, focusing on proper form and technique. 

Strength and conditioning

Incorporate a variety of movements: 

Combine exercises like deadlifts to strengthen the posterior chain, and single-leg exercises like Bulgarian split squats to improve balance and single-leg strength. 

Circuit training: 

Use a combination of exercises like squat jumps, bench presses, and Russian twists to improve muscular and cardiovascular endurance. Aim for high intensity with short rest periods. 

Build a strong core: 

Focus on anti-rotation exercises to help resist tackles and other forces. A strong core is essential for stability and transferring power from the lower to upper body.