St Pats RLFC Off Season - Centres, Wingers, Fullbacks
Elite Focus
Field Sports, Rugby, Strength & Conditioning, Speed, PlyometricsBuild an off-season base for the strength, running and repeat efforts of the outside backs.
WHO IT'S FOR St Pats rugby league centres, wingers and fullbacks 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 Use the effort targets, keep landings controlled, take the programmed break. This is physical prep for the position group — not a sprint-technique course and not a substitute for rugby 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 you're an outside back on this plan, open the sample week and get moving.
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
5 x 1
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 (C, W, F)
Mixed EMOM Circuit There are 5 movements, alternating each minute. Minute 1. 6 x Loaded landings @ +10kg Minute 2. 10 x Hands elevated plyo pushup (on a low bench) Minute 3. 10sec sprint + 20sec steady state rower +10sec sprint (no break between the two) Minute 4. 6 forward hops each leg, maximum distance Minute 5. 20 sec build into 10 sec near max effort, treadmill 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
0:50, 1:00, 1:10, 1:00, 1:10, 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 you're an outside back on this plan, open the sample week and get moving.
Get St Pats RLFC Off Season - Centres, Wingers, Fullbacks
