St Pats RLFC Off Season - Halves and Hookers
Elite Focus
Field Sports, Rugby, Strength & Conditioning, Speed, Multi-sportPut a strength and conditioning base under your work around the ruck and across the park.
WHO IT'S FOR St Pats rugby league halves and hookers in the off-season, with gym access and familiarity with the main lifts.
WHAT YOU GET 13 weeks in four blocks. Sample training week has four sessions: Upper Push/Lower Pull, Aerobic Capacity Development, Upper Pull/Lower Push, and Mixed.
EQUIPMENT Required (from sample week): barbell and plates; trap bar; dumbbells; kettlebell(s); bench; pull-up bar; resistance bands; cable station; leg-curl machine; sliders; assault/air bike; treadmill; space for jumps. Optional / alternatives: sled or rower if used in later Mixed circuits; ask for swaps if needed.
THE BLOCKS Weeks 1–4: Accumulate Volume. Weeks 5–7: Introduce Strength. Weeks 8–9: Break. Weeks 10–13: Reintroduce Strength and Peak.
HOW TO USE IT Respect the break, use the effort targets, log the work. Position-group prep only — it doesn't replace skills or team training.
RPE is an effort rating out of 10. Match the number as best you can, keep the movement solid, and log what you actually used in TrainHeroic.
Questions about swaps or setup? Send them through TrainHeroic. If this is your group, check the sample week and jump in.
Dan Bunyan — Elite Focus
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 (H&H)
Mixed EMOM Circuit There are 5 movements, alternating each minute. Minute 1. 6 x Reactive landings (absorb and project) from small to medium box Minute 2. 10 x Hands elevated plyo pushup (on a low bench) Minute 3. 15sec sprint + 30sec steady state rower (no break between the two) Minute 4. 6 forward hops each leg, maximum distance 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 @ 40
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
Dan Bunyan
Dan has worked in a variety of performance spaces for almost 20 years ranging from preparing Olympic athletes to weekend recreational athletes. Dan has considerable experience in strength and conditioning for performance in field sports as well as athletic rehabilitation. Dan holds a Masters in Exercise Science, is a NSCA CSCS and a Level 3 ASCA S&C Coach.
Questions about swaps or setup? Send them through TrainHeroic. If this is your group, check the sample week and jump in.
Get St Pats RLFC Off Season - Halves and Hookers
