Darren Coughlan

Rugby, Power Sports , Field Sports, Track & Field, Strength & Conditioning, Speed, Multi-sport, Functional Fitness
Coach
Darren Coughlan

GCS 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
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Rugby | Pre Season: Week 1 Day 1

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

Monday
Rugby | Pre Season: Week 1 Day 2

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

Tuesday
Rugby | Pre Season: Week 1 Day 3

A

Rest

Wednesday
Rugby | Pre Season: Week 1 Day 4

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

Thursday
Rugby | Pre Season: Week 1 Day 5

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

Friday
Rugby | Pre Season: Week 1 Day 6

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

Saturday
Rugby | Pre Season: Week 1 Day 7

A

Rest

Coach
coach-avatar Darren Coughlan

Rugby | Pre Season