Imperium Performance

Rugby
Coach
Jack Cooper

A program designed to get you to increase your performance in Rugby League/Union

A mix of Olympic lifts, plyometrics and weighted exercises. Must have access to multiple pieces of equipment.

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Become More Powerful
Being powerful is extremely important when it comes to rugby! This program will help you build the strength and power needed to be better then the competition
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Become A Better Athlete
In this program you will be doing exercises to help you become more explosive!! This will help you run faster and harder
Features
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Programming 5 days per week
Strength training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Videos have been implemented to show you how to exactly do these exercises
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Commercial Gym EquipmentDumbbellsBarbellsMachines
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body 3RM Testing

A1

2 Hand External Rotators

2 x 10

A2

Banded Flys

2 x 10

A3

Resistance Band Rows

2 x 15

A4

Band Up and Overs

1 x 45

B

Bench Press

8, 5, 4, 3, 3

C

Bent Over Row

8, 5, 4, 3, 3

D

Push Jerk

6, 5, 4, 3, 3

Monday
Lower Body 3RM

A1

Deep Squat Holds

2 x 8

A2

Goblet Squat

2 x 5 @ 22.05 kg

A3

Leg Swings Side to Side

2 x 20

A4

Leg Swings Front to Back

2 x 20

A5

Single Leg Kettlebell RDL

2 x 8 @ 11.02 kg

B

Back Squat

8, 6, 4, 3, 3

C

Trap Bar Deadlift

8, 6, 4, 3, 3

D

Romanian Deadlift

6, 5, 4, 3, 3

Wednesday
Power Movements 3RM

A1

Deep Squat Holds

2 x 10

A2

2 Hand External Rotators

2 x 8

A3

Single Leg Kettlebell RDL

2 x 6

A4

Band Up and Overs

1 x 45

A5

Goblet Squat

2 x 6

B

Power Clean

8, 6, 4, 3, 3

C

Hip Thrust

6, 4, 4, 3, 3

D

Pull-Up

Thursday
Core/Plyometrics

A1

Deep Squat Holds

2 x 8

A2

Goblet Squat

2 x 5 @ 22.05 kg

A3

Leg Swings Side to Side

2 x 20

A4

Leg Swings Front to Back

2 x 20

A5

Single Leg Kettlebell RDL

2 x 8 @ 11.02 kg

B1

Box Jump

4 x 5

B2

Russian Twist

3 x 16

C

Single Leg Jumps

4 x 5

D

Depth Jump

4 x 5

E1

Landmine Anti-Rotation

4 x 15

E2

Front to Back Single Leg Hops

4 x 12

Friday
Active Recovery/Mobility

A

Deep Squat Holds

2 x 8

B

Goblet Squat

2 x 5 @ 22.05 kg

C

Single Leg Kettlebell RDL

2 x 8 @ 11.02 kg

D

2 Hand External Rotators

2 x 10

E

Band Up and Overs

1 x 45

F

T- Spine Stretch

2 x 10

G

Band Hip Flexor Stretch

2 x 15

H

Banded Chest Stretch

2 x 10

FAQs
When Should I Do This?
Ideally during preseason BUT it can be done at anytime during the season. It will only increase your performance on the field
Rugby League/Union Strength Program