Bradford Conditioning Club
Football , RugbyDOMINATE COLLSIONS AND ALWAYS BE READY TO RUN AGAIN
This is a standalone, 8-week physical preparation block built specifically for contact sport athletes (AFL, Rugby League, Rugby Union). If you want to break tackles, stick collisions, and maintain explosive speed across all four quarters without redlining or burning out, this program is your solution
Frequency: 3 to 4 training sessions per week (optimized to blend seamlessly with your team training or club schedule).
Duration: 45 to 60 minutes per session.
Required Gym Kit: Access to standard gym equipment—Barbells, Dumbbells, Cables, and basic resistance bands.
App Delivery: Includes clear, interactive HD exercise video guidance for every single movement inside your TrainHeroic logbook app.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Mobility Circuit
2rounds 6 reps per exercise or per side 1- 90-90s 2- thoracic opening 3- lying shoulder around the worlds 4- squat jumps @50% intensity 5- pogo @50% intensity
B1
neck isometric hold
B2
neck isometric hold front
C
Power Clean from Blocks
3 x 5
D
Chest Press
2 x 8
E1
Cable Cross Woodchop
E2
KB Plank Row
2 x 10
F
Assault Bike
3 x 30
Circuit
A
for men 15cals ski 15cals rower 15 Cals assault bike = 1 round for time fast as you can x4 rounds 2min rest in between for women 10cals ski 10cals row 10cal assault bike= 1 round for time as fast as you can x4rounds 2 min rest between rounds
Prep
A
Mobility Circuit
2rounds 6 reps per exercise or per side 1- 90-90s 2- thoracic opening 3- lying shoulder around the worlds 4- squat jumps @50% intensity 5- pogo @50% intensity
B1
TrapBar Jump
2 x 6
B2
Pogos
2 x 25
C1
barbell back squat to box
2 x 6
C2
Hanging Leg Raise
2 x 10
D1
Push Press
2 x 5
D2
Bent Over Row
2 x 5
E1
Landmine Bar Twist powerful
2 x 12
E2
neck isometric band hold side
4 x 1
Prep
A
Mobility Circuit
2rounds 6 reps per exercise or per side 1- 90-90s 2- thoracic opening 3- lying shoulder around the worlds 4- squat jumps @50% intensity 5- pogo @50% intensity
B1
weighted neck extension
2 x 10
B2
weighted neck flexion
2 x 10
C
burpee Broad Jump
2 x 5
D1
Romanian Deadlift (RDL)
2 x 8
D2
Med Ball over shoulder slam
2 x 12
E1
Incline DB Row
2 x 8
E2
incline DB chest pres
2 x 8
F1
DB Bicep Curls
3 x 12
F2
DB incline triceps extension
3 x 12
F3
DB Lateral Raise
3 x 12
G
Assault Bike
Justis Huni
Verified Athlete
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