Coach Squid
Rugby, Strength & Conditioning, Plyometrics, Multi-sport, Power SportsOff season plan for a rugby athlete
4x Strength/Conditioning days
1x Bulletproofing
2x Rest Days
1 sessions per week
Must use App app to view and log training
Program Training
A1
Bird Dog
1 x 10
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Copenhagen Isometric
2 x 2 @ 0:20
A4
Squat Prep
1 x 2:30
B
Barbell Back Squat
C1
BB Reverse Lunge
8, 6, 5
C2
Paloff Press
3 x 8
D1
Landmine SL RDL
3 x 8
D2
Calf Raise
3 x 12
A1
3-Way Banded Shoulder/Lat Stretch
1 x 60
A2
Side Lying External Rotation
1 x 10
A3
KB Upside Down Press
1 x 10
B
Bench Press
C
Seated DB Shoulder Press
10, 10, 8, 8
D1
Incline DB Row
3 x 10
D2
KB Pull-Through
3 x 10
D3
Banded Neck Hold
3 x 1 @ 0:20
E1
Wall Supported Bicep Curls
2 x 12
E2
Katana Tricep Extension
2 x 12
A1
Terminal Knee Extension (TKE)
2 x 10
A2
Spanish Squat
2 x 0:30
A3
Patrick Step Down
2 x 8
B1
Side Lying Hip Abduction
3 x 12
B2
Glute Bridge w/ Medicine Ball Squeeze
3 x 6 @ 5
B3
Copenhagen Isometric
3 x 2
C1
Mini Band Overhead Press
2 x 10
C2
Lying Handcuffs
2 x 10
C3
Shoulder Taps
2 x 20
C4
Y-Raise
2 x 10
D1
Pogo Series
3 x 10
D2
Broad Jump
3 x 3
D3
Overhead MB Throw
3 x 5
E
Biking
10 x 0:30 @ 0:30
A1
Bird Dog
1 x 10 @ 3
A2
Inchworm
1 x 6
A3
Romanian Deadlift (RDL)
1 x 10
B
Deadlift
C1
Incline DB Bench Press
3 x 8
C2
1-Arm DB Row
3 x 8
D1
Cable Flys
3 x 10
D2
Straight Arm Pulldown
3 x 10
D3
SL Calf Raise
3 x 6
E1
Landmine Anti-Rotation
2 x 10
E2
Band Resisted Side Plank Row
2 x 10
