Elite Focus
Field Sports, RugbyThe program is divided into 4 blocks
Block 1 - Accumulate Volume (Wks 1-4)
Block 2 - Introduce Strength (Wks 5-7)
Block 3 - Break (Wks 8-9)
Block 4 - Reintroduce Strength and Peak (Wks 10-13)
1 sessions per week
Must use App app to view and log training
Program Training
A1
Glute Bridge Walkout
2 x 8
A2
Band Pull-Apart
2 x 15
B
Bench Press
5 x 8 @ 7
C
RDL
5 x 8 @ 7
D
Broad Jump
E1
Incline DB Bench Press
3 x 10 @ 7
E2
Lying Leg Curl
3 x 12 @ 7
E3
DB Lateral Raise
3 x 15 @ 8
F
KB swings
8 x 15
G1
Pec Sliders
1 x 1 @ 60
G2
Couch Stretch (Hip Flexors)
1 x 1 @ 60
A
Cardio
1 x 1 @ 3:00
Conditioning
B
Block A Aerobic and Impact Circuit
Mixed EMOM Circuit There are 5 movements, alternating each minute. Minute 1. 6 x Drop jumps (absorb) from small box Minute 2. 8 x Med ball throw and catch (on your back) @ 10+kg Minute 3. 45sec x Steady state 7/10 rower Minute 4. 4 each side x Forward jump with single leg landing Minute 5. 30 sec max effort x Sled OR Incline Treadmill Push (no power) Repeat the above 4 times.
C1
Dead Hang
1 x 1 @ 60
C2
Walk
@ 2:00
A1
Shinbox/Hip 90-90
2 x 6
A2
Scap Pullup
2 x 10
B
Front Squat
5 x 8 @ 7
C
Pull-Up
5 x 8
D1
Bulgarian Split Squat
3 x 8 @ 7
D2
1-Arm DB Row
3 x 10 @ 7
D3
Palloff Press
3 x 12 @ 7
E
Treadmill Work
5 x 1 @ 30
F1
Quad Foam Roll
1 x 1 @ 2:00
F2
Banded Lat Stretch
1 x 1 @ 2:00
A1
Bear Crawl
2 x 2 @ 10
A2
Pogo Jump
2 x 15
B
Trap Bar Deadlift
5 x 8 @ 7
C
Push Press
5 x 6 @ 7
D1
Walking Lunges
4 x 10 @ 7
D2
DB Renegade Row
4 x 8 @ 7
D3
Hammer Curl
4 x 12 @ 7
E
Assault Bike
6 x 1:00
F
90-90 Breathing
1 x 1 @ 3:00
