Match Ready Rugby (Off/Pre-Season prep)
Devanney Strength
Rugby, Strength & ConditioningWho is this program for? This program has been designed for the amateur to high-level Rugby player looking to make an impact and dominate the field in the coming season.
Why choose this program? This program has been specifically designed for those looking to get back on the field and destroy the opposition. When building this program, we have taken into consideration that most athletes have not had access to proper training facilities during last years pandemic. We have used block periodisation to separate the focus on the individual training blocks to fully understand why you are doing each phase and how it builds into the next to get you match fit and as strong as an ox. If you're looking for an easy program or you're not interested in turning up to the next season an absolute savage, then this is not for you. But don't blame us when you get steamrolled next season.
A
Treadmill Work
1 x 5:00
Circuit
B
Stage 2 of the Warm-up. Now we will begin to get the body moving through a full range of motion in a variety of movement planes to get it ready for the session. For this, you will need a very light pair of dumbbells. The goal is to warm up this is not the training session. Now perform the following exercises without rest between. Split squat x5 (each side) Cuban Press x5 Split Stance RDL x5 (each side) Push up x5 Cossack Squat x5 (each side) Prone reverse fly x5 Repeat through the circuit 3/4 times without resting. The body should be fully warmed up and moving well. Don't Rush through the circuit take time to control each movement and move through a progressively greater range of motion each series.
C
Box Squat
3 x 10 @ 65 %
D
Barbell glute bridge
3 x 10 @ 65 %
E1
Bench Press
3 x 10 @ 65 %
E2
Barbell Row
3 x 10 @ 65 %
F1
overhead press
3 x 10 @ 65 %
F2
Lat Pulldown
3 x 10 @ 65 %
G
Calf Raise
3 x 10 @ 65 %
A
General Warm Up
1 x 5:00
Dynamic Stretching
B
Horizontal Leg Swings - 20 reps Lateral Leg Swings - 20 reps Calf Pumps - 20 reps Lunge Stretch W/Reach Over - 20 reps Horizontal Arm Swings - 20 reps Spiderman W/Thoracic Reach - 20 reps
Conditioning
C
5km Run
Perform a 5k and track your time. Take this first run nice and easy, think 60% of MHR. The aim for these 5k runs in this phase will to be reduce the time each week, ease our way back into running and blow of any cobwebs you may have.
D
Walk
1 x 5:00
Static Stretching
E
Seated Hamstring Stretch x30s Pigeon Stretch x30s Lunge Stretch x30s Standing Soleus Stretch x30s Perform each stretch on both limbs 2-3 times each. During these stretches it will be a good time to just focus on your breathing and bringing the heart rate back down to normal.
A
Treadmill Work
1 x 5:00
Circuit
B
Stage 2 of the Warm-up. Now we will begin to get the body moving through a full range of motion in a variety of movement planes to get it ready for the session. For this, you will need a very light pair of dumbbells. The goal is to warm up this is not the training session. Now perform the following exercises without rest between. Split squat x5 (each side) Cuban Press x5 Split Stance RDL x5 (each side) Push up x5 Cossack Squat x5 (each side) Prone reverse fly x5 Repeat through the circuit 3/4 times without resting. The body should be fully warmed up and moving well. Don't Rush through the circuit take time to control each movement and move through a progressively greater range of motion each series.
C
Cable Wood chop low to high.
3 x 10 @ 65 %
D
Cable Wood Chop high to low
3 x 10 @ 65 %
E
Weighted Plank Hold
3 x 60
F
Suitcase Carry
3 x 50
G
Reverse plank
3 x 60
A
General Warm Up
Dynamic Stretching
B
Horizontal Leg Swings - 20 reps Lateral Leg Swings - 20 reps Calf Pumps - 20 reps Lunge Stretch W/Reach Over - 20 reps Horizontal Arm Swings - 20 reps Spiderman W/Thoracic Reach - 20 reps
C
Broken Bronco
3 x 1
D
Figure 8 Running
3 x 1
E
Walk
1 x 5:00
Static Stretching
F
Seated Hamstring Stretch x30s Pigeon Stretch x30s Lunge Stretch x30s Standing Soleus Stretch x30s Perform each stretch on both limbs 2-3 times each. During these stretches it will be a good time to just focus on your breathing and bringing the heart rate back down to normal.
A
Treadmill Work
1 x 5:00
Circuit
B
Stage 2 of the Warm-up. Now we will begin to get the body moving through a full range of motion in a variety of movement planes to get it ready for the session. For this, you will need a very light pair of dumbbells. The goal is to warm up this is not the training session. Now perform the following exercises without rest between. Split squat x5 (each side) Cuban Press x5 Split Stance RDL x5 (each side) Push up x5 Cossack Squat x5 (each side) Prone reverse fly x5 Repeat through the circuit 3/4 times without resting. The body should be fully warmed up and moving well. Don't Rush through the circuit take time to control each movement and move through a progressively greater range of motion each series.
C
Walking Lunges
3 x 10 @ 65 %
D
Dumbbell RDL
3 x 10 @ 65 %
E1
Incline DB Bench Press
3 x 10 @ 65 %
E2
seal row
3 x 10 @ 65 %
F1
Standing Arnold Press
3 x 10 @ 65 %
F2
Chin-Up
3 x 10 @ 65 %
G
Single Leg Calf Raise
3 x 10 @ 65 %
A
General Warm Up
1 x 5:00
Dynamic Stretching
B
Horizontal Leg Swings - 20 reps Lateral Leg Swings - 20 reps Calf Pumps - 20 reps Lunge Stretch W/Reach Over - 20 reps Horizontal Arm Swings - 20 reps Spiderman W/Thoracic Reach - 20 reps
C
Rowing
1 x 50:00
D
Walk
1 x 5:00
Static Stretching
E
Seated Hamstring Stretch x30s Pigeon Stretch x30s Lunge Stretch x30s Standing Soleus Stretch x30s Perform each stretch on both limbs 2-3 times each. During these stretches it will be a good time to just focus on your breathing and bringing the heart rate back down to normal.
Jordan Devanney
I have a health first perspective when it comes to building elite performance this is reflected in the programming I provide and my approach to nutritional education. In order to perform you best, you must be healthy first. Building performance before taking care of health is like building a house without first digging the foundations, it's only a matter of time before it comes crumbling down.
