Sports Specific Coaching
Rugby16 weeks on minimal variation (No New Patterns to be taught)
This 16 week program is designed with small to no variation, as you want as much mental energy to be used for sharpening the on-field training and game skills of a contact sport.
Day 1 per week, you will focus on sprints but this is short and sharp accelerations.
Day 2 per week, more of a strength focus over the full body
Day 3 per week, Mobility, Explosive, Activation and Mental Pump exercises to prepare you for Game Day tomorrow
Day 4 per week, is essential with Recovery Yoga and Hot/Cold Contrast (this is essential for next day to move the body and free yourself up
Idea for work is: Sprint/Speed/Accel/COD Session/Full Body Strength/Maintenance Session/Mobility/CNS/Pump Session/Recovery Session
4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Running Warm Up (The Hill)
For every workout, you must warm-up. It is critical for your performance in the workout, your overall movement after you leave the gym, and how quickly you recover between training sessions. A good warm-up will not only charge your body up, but also increase your overall core temperature, this will improve your muscle’s ability to contract better and harder. Move quickly from exercise-to-exercise. 1) Full Body Foam Roll - 15-20 Mins (Recommended but Not Required) 2) Heel Walks - 10m Up & Back 3) Bodyweight Squats - 10 Reps 4) Squat to Stand - 5 Reps 5) A-Skip - 10m Up & Back 6) Cossack Squat - 5 Each 7) Backward Cycle - 10m Up & Back 8) Pogo Jumps (Low) - 10 Secs 9) Pogo Jumps (High) - 15 Secs 10) Jog - 10m Up & Back 11) Glute Stretch - 30 Sec Each 12) Super Birddog - 10 Each 13) Rocking Frog Stretch - 10 Rep 14) Inside Leg Lifts - 10 Reps Each 15) Prone Scorpions - 10 Reps Each 16) Seated Straight Leg Lifts - 10 Reps Each 17) Rollover to VSit - 10 Reps 18) Ankling - 5m ON & 5m OFF x 2
B
Forward Bound
3 x 6
C
Sprint
6 x 10 @ 50, 70, 90, 100, 100, 100
D
Resisted Sprint
6 x 10 @ 88.18 kg
E
Static Stretch
1 x 5:00
A
Strength Style Warm Up
1 x 10:00
B
Medicine Ball Slam
3 x 3 @ 11.02, 19.84, 11.02 kg
C
How to Squat Properly
3 x 5 @ 80 %
D1
DB Floor Press
3 x 12 @ 65, 70, 72.5 %
D2
Bent-Over Row
3 x 12 @ 65, 70, 72.5 %
E1
Bottoms-Up Split Squat
3 x 12
E2
5 Band Pull a Parts
3 x 12
E3
Landmine Anti-Rotation
3 x 12
F
5 min Cooldown Stretch
1 x 5:00
A
Mobility Warm-Up (AthleanX)
1 x 10:00
B1
DB Squat Jump
1 x 3
B2
Med Ball Chest Pass against wall
1 x 3
C
Shoulder Mobility Warm Up (Overtime Athlete)
1 x 10:00
D
Low Seated Row (scapula setting)
3 x 12 @ 50 %
E1
Band Resisted Bicep Curls
1 x 50 @ 50 %
E2
Banded Tricep Pushdown
1 x 50 @ 50 %
F
Static Stretch
1 x 5:00
A
Beginner Athletes Recovery Yoga
B
Hot & Cold Contrast Therapy
1 x 20:00
