Darren Coughlan
Rugby, Power Sports , Field Sports, Track & Field, Strength & Conditioning, Speed, Multi-sport, Functional FitnessGCS Training "Rugby Pre Season" focuses on Hip and Shoulder Strength and Stability whilst addressing the Running and Extended Cardio efforts that are used and favoured by coaches to prepare the athlete for Trial Games.
Features
5 sessions per week
Must use App app to view and log training
Program Training
A
Movement Prep #2
B
Back Squat
6 x 1 @ MAX kg
C
Power Clean
6 x 1 @ MAX kg
D
Deadlift
6 x 1 @ MAX kg
E
Bench Press
6 x 1 @ MAX kg
F
YoYo Test
G
Stretch Routine
For Completion
A
Movement Prep #2
B
Rowing
3 x 7:00 @ MAX
Circuit
C
Max Rounds in 25mins; 40m Shuttle 10 Push-ups 10 Squats 10 Sit-ups rest 15 seconds
D
Stretch Routine
For Completion
A
Rest
A
Movement Prep #2
B
Back Squat
4 x 6 @ 70, 73, 76, 79 %
C1
Bench Press
4 x 6 @ 70, 73, 76, 79 %
C2
Push-Up
4 x MAX
Circuit
D
5 Rounds For Time (RFT); 20 Kettlebell Swings@24kg 15 Goblet Squats@24kg 10 Burpees
E
Run
400, 800, 1000, 1600, 1000, 800, 400
F
Stretch Routine
For Completion
A
Movement Prep #2
B
Power Clean
4 x 6 @ 70, 73, 76, 79 %
C1
The Dip
4 x MAX
C2
DB Shoulder Press
4 x 6 @ 70, 73, 76, 79 %
Circuit
D
4 Rounds For Time (RFT); 5 Front Squat@60kg 15 Pull-ups 25 GHD Sit-ups
E
Stretch Routine
For Completion
A
Movement Prep #2
B
Hang Power Snatch
4 x 6 @ 70, 73, 76, 79 %
C1
Diamond Push-Up
4 x MAX
C2
Bent Over Row
4 x 6 @ 70, 73, 76, 79 %
Circuit
D
6 Rounds For Time (RFT); 50 Double Unders 25 Step-Ups@50cm Box, holding 32kg KB Pair 25 Calorie, Row
E
Run
100, 200, 300, 400, 300, 200, 100
F
Stretch Routine
For Completion
A
Rest
