OFF-SZN
CA Performance Coaching
RugbyThis is the program built to make rugby players bigger, stronger, and more explosive when it matters most. Across 12 weeks, you’ll follow a structured plan designed to pack on muscle, build raw strength, and turn it into game-changing power.
✅ 6 sessions per week - 2 upper, 2 lower, 2 speed development
✅ Exercise videos and clear progressions
✅ Proven system designed for rugby athletes
Show up to pre-season not just fit - but ready to dominate collisions, break tackles, and overpower your competition.
Prep
A
Copenhagen Hold x30s ea Band TKE x10ea Single Leg Hip Thrust x10ea x2
B1
Hang Power Clean
3 x 4
B2
Seated Broad Jump
3 x 3
C
Back Squat
4 x 3
D
Front Foot Elevated Split Squat
3 x 5
E1
Nordic Curl
3 x 5
E2
Single Leg Calf Raise
3 x 12
Prep
A
DB External Rotation x10ea Prone W-Press x10 Band Pull Apart x20
B
Explosive Push up onto Boxes
3 x 3
C
Barbell Incline Bench Press
4 x 3
D
Pull-Up
4 x 5
E1
Dips
3 x 8
E2
Inverted Row
3 x 10
F
Barbell Curl
15, 5
Prep
A
GENERAL PREP (10m each exercise) - Hammy Sweeps - Lunge to Arabesque - Lateral Lunge - Straight Leg High Kicks MOBILITY (ground based) - Worlds Greatest Stretch x6ea - Crucifix on Back x10 - Crucifix on Front x10 - Hammy Flicks x10 each SPECIFIC PREP (10m each exercise) - Single A Switch - Triple A Switch - Scissor Bounds - Scissor Bleeds (10m scissor into 10m acceleration)
B
Lateral Bound + 1/4 Turn
3 x 3
C
Triple Broad Jump
3 x 1
D1
Resisted Sprint
4 x 1 @ 10
D2
Acceleration Bound
4 x 1 @ 10
D3
Acceleration
4 x 1 @ 10
E
Half Gasser
2 x 5
Prep
A
Skipping / Pogo x30s Plate Arabesque to A Hold x6ea Mini Band Crab Walk x15ea
B1
Drop In Lunge Jump
3 x 3
B2
Approach Box Jump
3 x 4
C
Romanian Deadlift
4 x 5
D
Front Squat
3 x 5
E1
Leg Extension
15, 5
E2
Copenhagen Raises
2 x MAX
Prep
A
Band Shoulder Circles x10 Yoga Push Up + Reach x5ea TRX Y Raise x10 x2
B
DB Push Press
3 x 5
C1
Barbell Bench Press
4 x 5
C2
3 Point DB Row
4 x 6
D
Half-Kneeling DB Shoulder Press
3 x 11
E1
Incline DB Skull Crusher
2 x 12
E2
Incline DB Curl
2 x 12
E3
Deficit Push Up Isometric
2 x MAX
Prep
A
GENERAL PREP (10m each exercise) - Hammy Sweeps - Lunge to Arabesque - Lateral Lunge - Straight Leg High Kicks MOBILITY (ground based) - Worlds Greatest Stretch x6ea - Crucifix on Back x10 - Crucifix on Front x10 - Hammy Flicks x10 each SPECIFIC PREP - MAX VELOCITY - A Walk x10m - A March x10m - Single A Switch x10m - Double A Switch x10m each - Triple A Switch x10m - Scissor Bounds x20m - Scissor Bleeds x10m + 10m - Build Ups x50m (faster every 10m)
B
Cycle Hops
3 x 10
C
Sub Max Fly Ins
1 x 3 @ 40
D
Fly In
2 x 2 @ 30
Conditioning
E
Broken Bronco
Broken Bronco 20m return 40m return 60m return 60s rest x5 Aiming to for sub 60s per bronco effort
CA Peformance
With 5+ years experience working with athletes - helping them build into powerful athletes
