Rugby league is a brutal full contact sport where athleticism meets violence. It’s a tough game played by hard men – the strong dominate and the weak cry to the media. Every weekend I am in complete awe at the astonishing acts of skill and athleticism displayed by its players. While elite rugby league players have all the time in the world to develop their physical attributes, I’m banking on our average reader to have limited time to train around busy schedules. So whether you’re a rugby player or not, for those of you who want to look and feel athletic I’ll show you how to get the job done in only two days per week.
Before We Get Started
Because you’re only training two days a week, you have to make those workouts count. Make sure your mind is clear and focused on the task at hand. We may be only training two days per week but we need two workouts per day – one in the morning and one later on that day or night. Testosterone levels have been found to peak between twenty and fifty minutes after the initiation of exercise, it’s for this reason we’ll perform shorter, more frequent workouts.
A big portion of your results will not come from the program itself, but the effort and commitment in which you dedicate yourself. A program can never predict how your body will react on a day-by-day basis, so I won’t give you a program. I’ll outline a basic template. This enables you to personalize the template specifically for YOU.
Let’s Hit It
I believe the basic lifts are the best and most efficient ways to develop the human body for athletic success. The typical way a strength coach will build a power athlete is with a combination of speed and maximal strength training. Maximal strength is foundational to all other elements of athleticism (power, speed, agility, etc.). As such a player with higher levels of maximal strength tends also be more efficient within their chosen sport.