Here is an example of a leg session that I would do in-season. I know there is a big focus on things like squats and deadlifts these days and there are a couple of reasons that these aren’t included.
Firstly, in-season I tend to avoid exercises where there is any chance of injury - we are rugby players, not weightlifters, and to injure yourself in the gym is crazy.
As a corollary to this, the toll that going heavy on those exercises takes on your body just isn’t compatible with playing matches week in, week out, both in terms of recovery and in taking to the pitch in the best possible condition.
However, if you feel you want to incorporate them into your program, it is ultimately your choice!
Try to get this session done early in the week (i.e. as far from the game as possible) and with a weight that would allow you to complete two to three more reps if needed. Don’t go super heavy as again you will risk injury and end up spending more time off the pitch than on it!
Perform the first two supersets with 45 seconds rest between exercises and 3 minutes rest between supersets. For the lunges, take 2 minutes rest between sets.
- 1a – Seated Leg Press 5 sets x 6-8 reps
- 1b - Double Leg Glute Bridges 5 x 10
- 2a - Single Leg Machine Hamstring Curl 4 sets x 10
- 2b - Calf Raises 4 x 15
- 3 - DB Lunges 3 sets x 12