This workout is the brainchild of Paddy Anson former Head of Strength and Conditioning with Exeter Chiefs, Gloucester Rugby and Worcester Warriors. I was reminded of it when discussing the benefits of single arm training when injured with podcast guest and Strength Coach legend Dan John. It is a great change of pace workout to throw in when your training is getting stale to liven things up and challenge you in a different way…
Essential the Gilbert workout is the combination of some awesome unilateral exercises with having to hold onto a rugby ball in the other hand! Simple but effective and a bit of fun. It’s a great one to chuck in when the rugby coach wants to work on keeping hold of or looking after the ball!!
There are tons of ways to do it but here is a good total body workout for you to try, just add the ball!
Lower Body Explosive Strength
Ai) Single Arm DB Snatch 4 sets x 3 reps (each arm)
Aii) Box Jumps 4 sets x 3 reps
[30s rest between exercises]
[90s rest between sets]
Upper Body Explosive Strength
Ai) Explosive Landmine Press 4 sets x 5 reps (each arm)
Aii) Explosive Cable Row 4 sets x 5 reps (each arm)
[90s rest between sets]
Upper Body Assistance Exercises
Ai) One Arm DB Bench Press 3 sets x 8 reps (each arm)
Aii) Landmine Row 3 sets x 8 reps (each arm)
[90s rest between sets]
There’s tons of other sessions and exercises you can do just make sure you keep that ball tucked under the arm strong. To make things really interesting in a team setting give players points for every ball they steal off another player and reward the winner! Be careful it doesn’t get out of hand though!!
Give The Gilbert Workout a go with yourself or your players as a change of pace and you will appreciate the benefits of unilateral training the day after!!
