Resistance Training

Resistance Training

This recent series of Monday Fitness videos, which air on JHTV at 5.30pm each and every Monday, have all been extracts, as indeed is this week’s show, taken from James’ latest Rugby EBook “An Introduction to Becoming and Remaining RugbyFit” to give it its full title.

This is a really comprehensive, detailed and very informative book covering everything both an aspirational player just starting out would want and indeed need to know. As well as an established player looking to step up to take their game to a new level.

The book provides a depth of insight and unique professional knowledge, which only someone who has played in all four of the top domestic leagues in the World and been coached and trained by some of the most famous names in World rugby today, can really provide

In last week show we talked all about bodyweight and how it's a really important part of your overall training programme.

We looked at the benefits of doing this kind of training to help rugby players develop physically. To look after their joints, as well as to create real gains.

Plus how valuable it is for first time trainers just starting to lift weights.

If you want to perform the session and see the video then click here.

The week before on the Monday Fitness show on JHTV, we gave you a HIIT session (Great for fat loss and getting fit). You can view this workout here.

As said all these videos are part of a series that come from James new RugbyFit EBook. If you would also like to view some of the content, having now seen some of the videos. You can preview sections of the book on the JHHF website here.

This week we are looking at Resistance Training.

Within the Book James talks about the benefits of resistance training for a rugby player. He goes into considerable detail about why and when you should be training.

If you want to achieve any sort of strength, size or power gains, then you are going to need to lift weights. Today’s session is a leg weight session.

The reasons behind this are as follows, to be a rugby player leg drive, power and strength are integral.

Too many players spend their time working on upper body sessions. Don’t get me wrong upper body strength is important. However I want to give you a taste of a really good leg session, which I have done.

If later you want something more focused on upper body and to see some specific upper body workouts. Please visit


If you want to understand the technique of how to do all the following exercises and what tempo you should be lifting at, then all the salient details are within the book. We also suggest alternative exercises if you aren’t able to do the following or are new to training.

Exercise 1A  (Stand alone)

Back Squat - 4 sets of 10 -12 reps

Rest for between 1-minute and 1-minute 30-seconds between sets

Exercise 2A (Superset)

Romanian Deadlift - 3 sets of 10 reps

Perform 1 set and move straight onto Exercise 2B

Exercise 2B (Superset)

Bulgarian split squat - 3 sets of 8 reps each leg

Rest for between 1-minute and 1-minute 30-seconds. Then return to Exercise 2A & repeat set

Exercise 3A (Superset)

Seated leg extension - 3 sets of 10 reps

Perform 1 set and move straight onto Exercise 3B

Exercise 3B (Superset)

Glute Bridge - 3 sets of 10 reps

Rest for between 1-minute and 1-minute 30 seconds. Then return to Exercise 3A & repeat set

Exercise 4A (Superset)

Glute Ham Raise - 3 sets 10 reps

Perform 1 set and move straight onto Exercise 4B

Exercise 4B (Superset)

Standing calf raise - 3 sets of 10 reps

Rest for between 1-minute and 1-minute 30 seconds and then return to Exercise 4A& repeat set

Let us know how you found this session and did you like it.

Please tweet us using #AskHask you can contact us either on Instagram or twitter @JamesHaskellHF.

– Entry was posted on December 14th, 2015 by James Haskell

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