Gainline: Rebuild
Coach Condon
Rugby, Strength & Conditioning, Football , Gaelic Football, Lacrosse, Field Sports, Power SportsGainline: 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.
A
Run
1 x 3000
A
5min Daily Full Body Mobility (Tom Merrick)
1 x 5:00
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
A
5min Daily Full Body Mobility (Tom Merrick)
1 x 5:00
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
A
5min Daily Full Body Mobility (Tom Merrick)
1 x 5:00
A
5min Daily Full Body Mobility (Tom Merrick)
1 x 5:00
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
A
5min Daily Full Body Mobility (Tom Merrick)
1 x 5:00
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
A
5min Daily Full Body Mobility (Tom Merrick)
1 x 5:00
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)
A
5min Daily Full Body Mobility (Tom Merrick)
1 x 5:00
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.
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
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."
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."
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."
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."