Strength training plan fast /slow/ combo

With the two types of strength training it is not about which one is better but more how you structure them together in your yearly cycle. This is done using periodization. As we are mid season for most athletes currently the best way to combine them is to perform them both in a session. Try the following plan:

Warm up
Clean & press – 3 X 6 reps.
Squat           – 3 X 6 reps – Use less than maximal weight, focus on                                       speed in the up phase.
Squat           – 2 X 3 reps – Focus on max weight without losing form.
Bench press   – 3 X 6 reps – Less than maximal weight and focus on                                       speed in the up phase.
Bench press   – 2 X 3 reps – Focus on max weight without losing form.
Lunge           – 2 X 6 reps

Split squat     – 2 X 5 reps
Bent over row – 3 X 6 reps – Less than maximal weight and focus on                                        speed in up phase
Bent over row – 2 X 3 reps – Focus on max weight without losing form.

You can learn more about applying these principles in my Optimal rugby performance E-book programme or through my rugby performance course which will transform your physique and rugby abilities.