Coach Squid
Rugby, Field Sports, General Fitness, Gaelic FootballThis 8-week off-season program is designed to build rugby-specific hypertrophy, strength, and speed while maintaining movement quality and athleticism. The training split combines upper and lower body strength sessions with dedicated speed and conditioning days to enhance on-field performance.
Across the 8 weeks, athletes progress from high-volume hypertrophy work toward higher-load strength and power, while speed and conditioning sessions target acceleration, max velocity, and repeat sprint ability. The goal is to develop a stronger, faster, and more resilient athlete ready for pre-season demands.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Couch Stretch (Hip Flexors)
2 x 1:00
A2
Banded Hip Distraction
2 x 1:00
B1
ASLR
1 x 10
B2
Glute Bridge w/ Medicine Ball Squeeze
2 x 8 @ 0:03
B3
Single Leg Long Lever Hip Bridge
2 x 5 @ 0:05
B4
Side Lying Hip Abduction
2 x 10
C1
Barbell Deadlift
3 x 12
C2
Banded Deadbug
3 x 10
D1
Barbell Hip Thrust
3 x 12
D2
Paloff Press
3 x 10
E1
DB RDL
3 x 10
E2
SL Calf Raise
3 x 10
A1
PVC Passover
1 x 20
A2
YTW
1 x 5
A3
Lying Handcuffs
1 x 8
A4
Push-Up
1 x 5 @ 5
B1
Banded Shoulder External Rotation
2 x 12
B2
OH Banded Press
2 x 8
C
Barbell Bench Press
3 x 12
D
Barbell Row
3 x 12
E1
Seated DB Shoulder Press
3 x 10
E2
1/2 Kneeling SA Lat Pulldown
3 x 10
F1
DB Lateral Raise
3 x 12
F2
Cable Face-Pull
3 x 12
G1
Seated Hammer Curls
3 x 12
G2
Tricep Rope Pulldowns
3 x 12
A1
Side Lying Thoracic Rotation
2 x 6
A2
Couch Stretch (Hip Flexors)
2 x 1:00
A3
Functional Calf Raise
2 x 8
B1
Low Pogo Jumps
1 x 20
B2
High Pogo
1 x 10
B3
A-March
2 x 10
B4
A-Skip
2 x 10
B5
Med Ball Slam
2 x 8
B6
Lying Med Ball Chest Pass
2 x 8
C1
BB Hang Clean
5, 4, 3
C2
Box Jump
3 x 3
D1
Landmine Split Jerk
5, 4, 3
D2
Med Ball Rotational Throw (hip shift)
3 x 5
E
Assault Bike
6 x 0:10 @ 0:50
A1
Couch Stretch (Hip Flexors)
2 x 1:00
A2
Banded Hip Distraction
2 x 1:00
A3
Banded Hip Flexor March
2 x 10
A4
90/90 Hip Roll
1 x 12
B1
Copenhagen Isometric
2 x 2 @ 0:30
B2
Banded Neck Iso
2 x 1 @ 15
C1
Barbell Back Squat
3 x 12
C2
Banded Bird Dog
3 x 12
D
DB Bulgarian Split Squat
3 x 10
E
Sled Push
3 x 20
F1
SL Calf Raise
3 x 10
F2
1/2 Kneeling Paloff W/ Rotation
3 x 8
A1
3-Way Banded Shoulder/Lat Stretch
1 x 30
A2
PVC Passover
1 x 20
A3
Band Pull-Apart
2 x 10
A4
Band Scapular Retraction
2 x 10
B1
KB Upside Down Press
2 x 10
B2
Shoulder Taps
2 x 20
C
Barbell Overhead Press
3 x 8
D
Strict Bodyweight Pull-Up
3 x 12
E1
Incline DB Bench Press
3 x 10
E2
Single Arm DB Row
3 x 10
F1
EZ Bar Curl
3 x 12
F2
EZ Bar Lying Tricep Extension
3 x 12
A1
WORLD'S GREATEST STRETCH
2 x 0:30
A2
Lateral Lunge in Place
2 x 6
A3
Glute Bridge March
1 x 12
A4
Crucifix/Scorpions
2 x 10
B1
A-March
2 x 20
B2
A-Skip
2 x 20
B3
B-Skip
2 x 20
B4
Extensive Pogos
2 x 20
B5
Ankling
2 x 20
C1
Wall Drill - Single Leg Switch
2 x 8
C2
Wall Drill - Triple Switch
2 x 5
D
Falling Starts
2 x 15
E
2 Point Start - Sprint
5, 5, 10, 10, 20, 20
F
Resisted Band Sprints
4 x 10
Max Velocity Development
G
Focus: Upright mechanics, stride frequency & stiffness. 30m Fly-In Sprint (20m build + 10m timed zone) 4x (2–3 min rest) 40m Sprint (from standing) 3x (full recovery between reps)
H1
Zig-Zag Drill
1 x 3
H2
5-10-5 Pro Agility
1 x 3
Conditioning
I
Rugby Specific Conditioning
Focus: Replicate repeat sprint demands with partial recovery. PICK ONE: Option A – Repeat Sprint Ability (RSA) 10x30m sprints every 30s (RPE 8–9) 2–3 sets, 3 min between sets Option B – Game Pattern Conditioning 4x (40s work : 20s rest) of mixed drills: Sprint 20m → Backpedal 10m → Shuffle 5m each way → Sprint 20m 2–3 sets with 3 min rest between Option C – Tempo Runs (low intensity recovery) 12–16x100m @65–70% (walk 40m recovery)
