Kaedah Latihan Ragbi

JADUAL LATIHAN BEBANAN UNTUK PEMAIN RAGBI

OFF – SEASONS
PENEKANAN : KEKUATAN, DAYA TAHAN OTOT.
LATIHAN	SET	ULANGAN
Bench Press	1 1 3	8 (50%) 6 (70%) 5 (80%)
Power Clean	1	5
Squat	1 1 3	10 8 5 – 6
Leg Press 45 angle	3	6
Leg Extension	3	10
Leg Curls	3	10
Calf Raises	3	12
Crunches with Weight	4	12 – 15
Neck Machines	3	10

PRE - SEASONS
PENEKANAN : KEKUATAN, DAYA TAHAN OTOT, SAIZ OTOT.
LATIHAN	SET	ULANGAN
Jerks	4	3
Power Clean	4	4
Squat	1 3	10 5 – 7
Leg Press 45 angle	3	6 – 8
Leg Curls	3	6 - 8
Upright Rows	3	6 – 8
Lat. Machine Pull Down	3	8 – 10
Crunches	3	20
Neck Machines	3	10

IN – SEASONS
PENEKANAN : MENGEKALKAN KEKUATAN, DAYA TAHAN OTOT DAN                              SAIZ
LATIHAN	SET	ULANGAN
Bench Press	1 3	10 6 – 8
Squat	3	8 – 10
Upright Down	2	10
Neck Machines	2	10
Abdominal Crunches	3	12