Linebreak Performance Offseason
Linebreak Performance
RugbyThis 8 week offseason program is for grassroots rugby players who want to turn up to preseason fitter, stronger and more explosive than they did last year.
This program is designed to achieve that through exposing you to a COMPLETE S&C program.
It is four days a week and each session should be completed in less than 75 minutes.
There are two strength and power days and two tempo conditioning days.
I've used these methods to help teams build fitness that won them leagues and helped players go from the bench of their clubs second team to earn starting shirts in their first team the next season.
Prep
A
Sprint Prep
A-Walk x 20 m A-Skip x 20 m Ankle Dribble x 20 m (dribble with pickup at ankle level) Shin Dribble x 20 m (dribble with pickup at shin level) Knee Dribble x 20 m (dribble with pickup at knee level) Knee Punch Runs 2 x 20 m Straight Leg Bounds Bounds 2 x 20 m Walk back to the start as your recovery
Circuit
B
Extensive Tempos - these should LOOK like a sprint but you are going at 60%, it should feel like you're running a support line for someone slower than you. Intensive Tempos - these should be much faster and you should feel pretty tired by the end if you're doing it properly. Forwards Extensive Block 45 m in 10 seconds or less, 50 seconds rest. 2 sets of 15 reps with two minutes between sets. Forwards Intensive Block 15 m in less than 5 seconds, 25 seconds rest, 10 reps. Backs Extensive Block 60 m in 15 seconds or less, 45 seconds rest. 2 sets of 15 reps with two minutes between sets. Backs Intensive Block 20 m in 5 seconds or less, 25 seconds rest, 10 reps.
Prep
A
Robustness Warm Up
5 minute off feet conditioning Powell Raise 2 x 8-12 Foam Roller Hamstring Bridge 2 x 30-45 seconds each leg Walking Lunge 2 x 8 each leg Garhammer Raise 2 x 5 Side Bend 2 x 5-8 each side
B
Box rebound
C
Split Squat Jumps
3 x 8
D
Back Squat
4 x 5
E1
Bench Press
4 x 5
E2
1-Arm DB Row
F
Hamstring Curl
G1
Dips
G2
Seated Incline DB Curls
Prep
A
Sprint Prep
A-Walk x 20 m A-Skip x 20 m Ankle Dribble x 20 m (dribble with pickup at ankle level) Shin Dribble x 20 m (dribble with pickup at shin level) Knee Dribble x 20 m (dribble with pickup at knee level) Knee Punch Runs 2 x 20 m Straight Leg Bounds Bounds 2 x 20 m Walk back to the start as your recovery
Circuit
B
Extensive Tempos - these should LOOK like a sprint but you are going at 60%, it should feel like you're running a support line for someone slower than you. Intensive Tempos - these should be much faster and you should feel pretty tired by the end if you're doing it properly. Forwards Extensive Block 45 m in 10 seconds or less, 50 seconds rest. 2 sets of 15 reps with two minutes between sets. Forwards Intensive Block 15 m in less than 5 seconds, 25 seconds rest, 10 reps. Backs Extensive Block 60 m in 15 seconds or less, 45 seconds rest. 2 sets of 15 reps with two minutes between sets. Backs Intensive Block 20 m in 5 seconds or less, 25 seconds rest, 10 reps.
Prep
A
Robustness Warm Up
5 minute off feet conditioning Reverse Flye 2 x 8-12 Foam Roller Hamstring Bridge 2 x 30-45 seconds each leg Step Up 2 x 8 each leg Sit Up 2 x 8 Pallof Press + Rotation 2 x 5-8 each side
B
Box rebound
C
Barbell Squat Jump
3 x 10
D
RDL
4 x 5
E1
Overhead Press
4 x 5
E2
Chin-Up
F
DB Bulgarian Split Squat
G1
Single Leg Calf Raise
G2
Lateral Lunge
Cameron
When I was a player I had a lot of bad S&C advice that ultimately contributed to cutting my playing career short. Since then I've done an undergrad in Sport Science, a Masters in S&C and I have coached players from the bottom divisions of Scottish rugby up to professional players looking to maximise their performance.