Moveme performance and coaching
Rugby, Field SportsMaintain and Improve your performance In-season without hindering your performance on Match days. Training in-season requires strict volume management and timing. Do too little and risk de-training all the performance qualities you worked so hard for pre-season . Do too much, and risk being sore and underperforming on match days. The original Total Athlete program was designed to get players Stronger, fitter, faster , agile and build more muscle , and although it has had huge success, the volume is not suitable for In-season time frames. That is why I designed this Total Athlete In-season version . All the same pillars of programming , just made suitable for an In-season Athlete.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Jog
1 x 200
B1
Butt Kicks
1 x 20
B2
Single leg A-skip
1 x 10
B3
Cross over skips
1 x 10
B4
Cross over Bounds
1 x 10
C1
Deep tier Squat jumps
2 x 10
C2
Deep tier Lateral Squat jumps
2 x 10
D1
Line hops forward and back
3 x 20
D2
Hands on hip accelerations
3 x 10
E1
Sprint
2 x 20
E2
Zig Zag sprint
2 x 1
F
Sprint
2 x 40
G
Tempo runs
6 x 50
A1
Pigeon Stretch
1 x 1:30
A2
Long Lever Groin Squeeze
1 x 1:00
A3
Cossacks
1 x 10
B1
Fast eccentric Box squat
3 x 5
B2
Hurdle to box jump
3 x 5
C
DB Rear Foot Elevated Split Squat
1 x 15
D1
Seated Hamstring curl
2 x 8
D2
Seated Calf raise
2 x 10
A
Rowing
1 x 2000
B
Airdyne
1 x 10 @ 10
A1
Plate neck curls
2 x 10
A2
Single arm Plank to pike
1 x 20
A3
Dead Hang
1 x 1:00
B
BB Push Jerk
3 x 5
C1
Barbell Bench Press
3 x 3
C2
Wide Grip Pull Ups
3 x 8
D1
1-Arm DB Row
2 x 10
D2
Standing DB Upright Row
2 x 12
D3
DB Lateral Raise
2 x 15
E1
Side Plank dips
2 x 10
E2
OH Sit up hold + raise
2 x 10
A
Neuro Series
1 x 12:00
