One3 Performance

Coach
Robbie Butcher

Features
7 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

Recovery

A

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Sunday
Week 1 Day 1

A

IYWT

2 x 10

Prep

B

Warm up - Lunge Complex

Lunge Complex x 5 each side - lunge into hip flexor stretch - into bum kicks - into bent knee hammie - into grass sweep - into high knee hold

C

Back Squat

3 x 15

D

Bench Press

3 x 12

E

Lat Pulldown

3 x 12

F1

double leg hammie bridge hold

2 x 45

F2

DB Shoulder Press

3 x 15

G

Straight Leg Sit Ups

3 x 20

Monday
Conditioning - triple double

Prep

A

Running Warm Up

20m of each of the following: - walking lunge - walking grass sweep - walking sumo squats - walking calf raise - jog forwards - jog backwards - high knees - bum kicks - side to side left - side to side right complete each of the following for 10 reps on each side: - crucifix - scorpion - leg swings

Conditioning

B

Aerobic Conditioning - Triple Double

6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s)

Monday
Week 1 Day 2

Recovery

A

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Tuesday
Week 1 Day 3

Recovery

A

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Tuesday
Week 1 Day 3

A

IYWT

2 x 10

Prep

B

Warm up - Lunge Complex

Lunge Complex x 5 each side - lunge into hip flexor stretch - into bum kicks - into bent knee hammie - into grass sweep - into high knee hold

C

Back Squat

3 x 15

D

Bench Press

3 x 12

E

DB Lunges

3 x 5

F

Lat Pulldown

3 x 12

G1

double leg hammie bridge hold

3 x 45

G2

DB Shoulder Press

3 x 15

H

Straight Leg Sit Ups

3 x 20

Wednesday
Week 1 Day 4

Conditioning

A

Running Warm Up

20m of each of the following: - walking lunge - walking grass sweep - walking sumo squats - walking calf raise - jog forwards - jog backwards - high knees - bum kicks - side to side left - side to side right complete each of the following for 10 reps on each side: - crucifix - scorpion - leg swings

Conditioning

B

MAS 90%

6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 10 x 100m every 60s 2min rest 10 x 50m every 30s

Wednesday
Week 1 Day 4

Recovery

A

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Thursday
Week 1 Day 5

Recovery

A

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Thursday
Week 1 Day 5

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Friday
Week 1 Day 6

Recovery

A

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Friday
Stripped Saturday

A

Squat Warm up

B

Front Squat

4 x 5

C

Bench Press

3 x 5

D

DB Lunges

3 x 5

E1

Barbell Row

3 x 5

E2

DB Step Up

3 x 5

F

DB Bicep Curls

3 x 12

G

OH DB Tricep ext

3 x 12

H

Hollow Hold

3 x 0:40

Saturday
Week 2 Day 0

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Saturday
Week 1 Day 7

Recovery

A

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Coach
coach-avatar Robbie Butcher

Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach

10 point 4