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Gainline: Rebuild

Coach Condon

Rugby, Strength & Conditioning, Football , Gaelic Football, Lacrosse, Field Sports, Power Sports
Coach
Marcus Condon

Gainline: Rebuild is an offseason programme centred around building the physical foundations for your upcoming preseason. It is an opportunity to get yourself prepped for peak performance ahead of the deadline; an opportunity to stand out from the rest of your teammates as an athletic presence.

This programme emphasises improving your base athleticism - boasting a deadly combination of power, strength and armour-building in the gym, with add on mobility, speed and aerobic sessions to keep you match ready.

Alongside daily mobility, a week in the programme provides 6 opportunities to develop; 4 gym, 1 speed and 1 aerobic on feet session. The gym sessions prioritise strength progression, though follow an undulating outlook so that multiple physical qualities can be targeted and improved throughout. Completing these alone will provide great improvement for your athletic development, but if you want to become the all round athlete that you wouldn't want to play against then the extras are necessary.

For those of you seeking the full package this offseason, Gainline: Rebuild is for you.

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Progressive Overload
There are goals set each week; whether this is more weight on the bar, more reps on the set, higher jump heights etc. Your training is overloaded to ensure your progress
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Speed Enhancement
Weekly speed sessions to improve your acceleration and max velocity, with supplemental tempo runs for tissue robustness and capacity
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Power Development
The combination of jumps, throws, slams, weightlifting and sprinting is a top tier recipe for becoming the explosive athlete you don't want to play against
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Sporting Transfer
Regardless of the contact sport you play, you will see the transfer of your renewed athleticism on the pitch, whether that be having the speed to run around someone or the strength to straight up run through them
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Enjoy Your Training Again with a Plan
No more heading to the gym with no plan, no schedule, no idea of what you are doing. Having a periodised programme made for you allows you to enjoy the experience whilst reaping the benefits
Features
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Access to Your Coach
Weekly communication between you and I to maintain accountability and keep you striving for more
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Programming 6 days per week
6-days per week of athletic development, allowing you to improve on your power, strength, speed and fitness in one single block
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Exercise Video Guidance
Instructional videos to guide your practice and make your training sessions run smooth
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Delivered through TrainHeroic
No more losing weights in messy spreadsheets or PDFs! Log your sets, reps, weights, speeds, distances and more through this one app
Equipment
Required
Barbell // Dumbbells // Medicine Ball // Kettlebells // Pullup Bar // Dip Bar // Bench // Squat Rack
Recommended
Olympic Lifting Experience // Field or Track for Sprinting // HR Monitor or Smart Device
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Sample Week
Week 1 of 8-week program
Sunday
Long Run - TT W1

A

Run

1 x 3000

Sunday
Daily Mobility

A

5min Daily Full Body Mobility (Tom Merrick)

1 x 5:00

Monday
Uppers - Strength & Power W1-4

A1

Depth Plyo Push Up

3 x 5

A2

Inverted Row Drop Catch

3 x 6

B1

Barbell Bench Press

5, 5, 8

B2

Drop Catch To Lying Med Ball Chest Pass

3 x 3

C

Weighted Pull Ups

5, 4, 3

D1

DB Shoulder Press

8 x 5

D2

Single Arm DB High Row

8 x 10

Monday
Daily Mobility

A

5min Daily Full Body Mobility (Tom Merrick)

1 x 5:00

Tuesday
Lowers - Strength & Power W1-4

A1

Isometric Mid Thigh Pull

3 x 2 @ 5, 4, 3

A2

Repeat CMJs

3 x 5

B

Back Squat

5, 5, 8

C1

DB Reverse Lunge

3 x 12

C2

Nordic Curl on Bosu Ball

3 x 3

D1

Elevated Seated Calf Raise

2 x 16

D2

Garhammer Raise

2 x 8

Tuesday
Daily Mobility

A

5min Daily Full Body Mobility (Tom Merrick)

1 x 5:00

Wednesday
Daily Mobility

A

5min Daily Full Body Mobility (Tom Merrick)

1 x 5:00

Thursday
Speed Work & Intervals W1-2

A

10m Sprint (2pt Start)

1 x 2

B

10m Sprint (3pt Start)

1 x 2

C

20m Sprint (2pt Start)

1 x 2

D

Long Accelerations

3 x 1 @ 30, 40, 50

E

Broken Bronco

@ 1:00

Thursday
Daily Mobility

A

5min Daily Full Body Mobility (Tom Merrick)

1 x 5:00

Friday
Feel Good Friday W1-2

A1

Chin-Up

1 x 30

A2

Dip

1 x 50

B1

Skull Crushers

10, 10, 10, 15

B2

DB Bicep Curls

10, 10, 10, 15

C1

Standing DB Upright Row

3 x 10

C2

DB Front Raise

3 x 10

C3

DB Lateral Raise

3 x 10

C4

DB Reverse Fly

3 x 10

Friday
Daily Mobility

A

5min Daily Full Body Mobility (Tom Merrick)

1 x 5:00

Saturday
Gameday - Power & Plyos W1-4

A1

Single Leg Tuck Jumps

3 x 20

A2

Med Ball Overhead Toss

3 x 5

B1

Hang Power Clean

3 x 3

B2

Double Broad Jump

3 x 2

C1

Split Stance Pin Squat

10, 8, 6

C2

Split Stance Rotational Med Ball Slam

3 x 6

MetCon Style Finisher

D

E2MOM CV + Power + Core 1

E2MOM (round starts every 2 minutes) - 150m Row - 6 DB Power Snatch - 10 KB Russian Twist Your rest time is dictated by how quickly you get the above complete Complete this x5 (10mins total)

Saturday
Daily Mobility

A

5min Daily Full Body Mobility (Tom Merrick)

1 x 5:00

Coach
coach-avatar Marcus Condon

Masters and UKSCA accredited full time S&C coach, and semi-professional Rugby player; I understand your athletic needs from both sides. I've coached typical team sport athletes in rugby and football, to individuals in weightlifting and skiing. However, my primary experience has focussed on contact sport through academy, universities, and private facilities.

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Be the athlete you don't want to play against

8 weeks of solid foundation for you to build ahead of the curve. Don't get left behind in preseason. Start Gainline: Rebuild and be the all round athlete of your squad!

Get Gainline: Rebuild
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FAQs
What if I don't have the right equipment or the gym is too busy?
For some of the exercises, there are alternatives pencilled into the notes boxes. Though, if there is not and you cannot swap something out yourself, feel free to contact me and we can get it adjusted for you.
Do I need to do all the sessions?
Ultimately, no. If you know you will just complete the gym sessions then that is fine - you will still see improvement. However, if you want to improve across all your athletic abilities, find the time to complete all 6 sessions.
What if I miss a session?
That is entirely up to you; if your goal is to improve your speed or aerobic capacity then you should be prioritising getting those done, hence if you miss your session you should make it up. That being said, missing 1-2 sessions isn't going to impact the bigger picture.
What do I do after I complete Gainline: Rebuild?
The next stage of the Gainline series is in the works and will be ready for the start of preseason! There will be clear and direct transfer from this programme to the next.
Is the daily mobility compulsory?
Again, not technically. However, simple daily mobility will improve your ability to train hard and recover well. Just. Get. It. Done.
The Proof
verified-athlete-avatar Joe M

Semi-Pro Rugby Union; Centre

Verified Athlete

"Marcus has done wonders for me; he brings elite coaching into a simple package with quality and consistency. Under his guidance, I have rehabbed injuries whilst getting stronger and more explosive."

verified-athlete-avatar Bryn S

Triple County Champion; Sprinter

Verified Athlete

"I had the pleasure of being coached by Marcus for 2 years; in this time, I PB'd my 60, 100 and 200m and became triple county champion. He was a huge part of my strength, power and conditioning development. He ensured the important work was done whilst making time for fun."

verified-athlete-avatar Oscar W

Pro Rugby Union; Back Row

Verified Athlete

"I have been around quality S&C coaches my whole career, but with Marcus I have seen significant improvements. He made the rehab process simple which lead to me coming back to some of the best rugby I have played. Marcus is a great coach to learn from."

verified-athlete-avatar Charley K

Pro Football; Striker

Verified Athlete

"I worked with Marcus during one of my best seasons to date. With the way he helped me physically and mentally, there is no surprise I felt the way I did; his sessions transferred to my sport. He is a very good coach."

Gainline: Rebuild