IGNITION

There are three phases to this programme:

👉 BUILD (month 1)
Put in the ground-work and get the foundation set for a strong peak during the build phase.
This MUSCLE BUILDING focussed phase has you load the “big lifts” and finishes with some tough muscle building supersets.

👉 INTENSIFY (month 2)
Up-the-ante with more aggressive plyometrics and higher intensity loadings to ensure you bring out the most athletic version of yourself.
This STRENGTH focussed phase has you at the right intensities to build from the last phase and continue to get stronger while bringing in power movements.

👉 IGNITE (month 3)
The realisation phase. Capitalise on all the hard work you’ve done in the last two months and be firing on all cylinders on the pitch!
The POWER focussed phase sheds unnecessary volume and works on bringing your best out on strength and power exercises, as well as plyometrics.

This programme follows a three day split and there’s an assumption that you are doing this programme alongside rugby training on the days that you’re not in the gym.

🏉 Anterior Day
🏉 Posterior Day
🏉 Whole Body Power Day

I have used the IGNITION system and training split to prepare Scotland U20 players starting from their late pre-season, and I’ve also used it in preparing the professionals at Biella Rugby in-season.

⬇️ 🔥 TAKE ACTION 🔥 ⬇️

🐻 Check out the video below which shows the guys going through the simple staples within Ignition…