Keep Doing Fitness

Rugby, Strength & Conditioning
Coach
Katie Duca
5.00 (5 ratings)

Features
1 sessions per week
Must use App app to view and log training
Program Training
$45
Get Boston Rugby Sport Specific Training
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Expert Programing
I’m Katie Duca, a Strength and Conditioning Coach with six years of experience in the performance industry. I’ve worked at a Performance and Physical Therapy clinic in NJ and completed internships at Pratt Performance/TEST Football and Mike Boyle Strength and Conditioning. I hold CFSC-L1 and FMS-L1 certifications and continue my education through Perform Better Summits and leadership conferences.
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Rugby Knowledge
Not all strength coaches understand the unique demands and skills rugby players need to excel. Rugby is a growing sport in the U.S. and within the Strength and Conditioning world, yet specialized training remains limited. Boston Rugby is here to bridge the gap—helping players build strength, resilience, and performance tailored specifically for the game.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
Phase 1: HITT 1

A

Foam Roll

1 x 5:00

B1

90/90 ER/IR Hip Stretch

1 x 00:30

B2

Cat/Cow

1 x 5

B3

Spider-Man stretch w/ T-spine

1 x 5

B4

Hamstring Rock Back

1 x 5

B5

Adductor Rock-back

1 x 5

B6

Plank -> Downward Dog toe touch

1 x 5

B7

1/2 Kneeling Hip Flexor Stretch

1 x 30

B8

Supported Hip Airplane

1 x 5

B9

ALt. Lateral Squat

1 x 5

C1

Single Leg Box Jump Switches

3 x 10 @ 15

C2

Lateral Shuffle Touch Down

3 x 10 @ 15

C3

A-Skip Fwd & Bwd

3 x 10 @ 15

D

Rest

1 x 30

E1

KB swing

E2

Anti-extention Ball Rollout

F

Rest

1 x 30

G

Treadmill Run

3 x 1:00

H

Rest

1 x 15

I1

Lunge Matrix

3 x 3

I2

1-Arm KB Row

3 x 8

J

Rest

1 x 15

K1

Med Ball Slam

3 x 20

K2

1-2 Stick

3 x 20

K3

Battle Rope Alternating Waves

3 x 20

Monday
Phase 1: Strength 1

A

Foam-roll

1 x 5:00

B1

90/90 ER/IR Hip Stretch

1 x 0:30

B2

Cat/Cow

1 x 5

B3

Spider-Man stretch w/ T-spine

1 x 5

B4

Hamstring Rock Back

1 x 5

B5

1/2 Kneeling Hip Flexor Stretch

1 x 30

B6

Supported Hip Airplane

1 x 5

B7

Forward Lunge with Hands on Hips

1 x 5

C1

1 Arm Chest Pass to Floor

3 x 5

C2

Box Jump

3 x 5

C3

Pogo Jump

3 x 10

D1

Bench Press

8, _ , _

D2

Dumbbell Bench Press

8, _ , _

D3

1 DB SLDL

8, _ , _

E1

1/2 Kneeling Face Pulls

3 x 10

E2

1/2 Kneeling Chop/Inline Chop

3 x 8

E3

Alt. Leg Lower w/ Weight OH

3 x 8

Tuesday
Recovery Day

A

Foam Roll

1 x 3:00

B1

Incline Piriformis Stretch

B2

Bench Quad Stretch

B3

Cat Cow

B4

Plank to Downward Dog

B5

Spiderman

B6

Side lying T-spine Rotation

B7

Supine Shoulder Floor Slides

B8

Wall 3-way Ankle Mobility

B9

2 up 1 down calf raise

B10

Mini Band Hip ER

C1

Toe Touch Squat to Stand

C2

Supported Hip Airplane

D1

Alt. Fwd Lunge

D2

Bear Plank

E

Treadmill Work

1 x 20:00

Wednesday
Phase 1: Strength 2

A

Foam-roll

1 x 5:00

B1

90/90 ER/IR Hip Stretch

1 x 0:30

B2

Cat/Cow

1 x 5

B3

Spider-Man stretch w/ T-spine

1 x 5

B4

Hamstring Rock Back

1 x 5

B5

1/2 Kneeling Hip Flexor Stretch

1 x 30

C1

Banded Rotational/Transverse Chop

2 x 5

C2

Mini Band Lateral Walk

2 x 10

D1

Hang Clean Progression

3 x 5

D2

Hang Clean

3 x 5

D3

Bear plank taps

3 x 8

E1

Skater Squat

8, _ , _

E2

Band asst. Neutral Grip Pull up

8, _ , _

E3

Neutral Grip Pull-up

3 x 6

F1

Alt. Seated OH Shoulder press

8, _ , _

F2

Skull Crushers

3 x 10

G1

1/2 Kneeling Cable Press

3 x 8

G2

1/2 Knelling Cable Anti-Rotation Press

3 x 8

Thursday
Day 4: HITT 2/Rugby Focused

A

Foam Roll

1 x 5:00

B1

90/90 ER/IR Hip Stretch

1 x 00:30

B2

Cat/Cow

1 x 5

B3

Spider-Man stretch w/ T-spine

1 x 5

B4

Hamstring Rock Back

1 x 5

B5

Adductor Rock-back

1 x 5

B6

Plank -> Downward Dog toe touch

1 x 5

B7

1/2 Kneeling Hip Flexor Stretch

1 x 30

B8

Supported Hip Airplane

1 x 5

B9

ALt. Lateral Squat

1 x 5

C1

High Knees

1 x 20

C2

Butt Kicks

1 x 20

C3

Straight Leg Walk & Snap

1 x 20

C4

Straight Leg Skip

1 x 20

C5

Straight Leg Run

1 x 20

C6

A-Skip Fwd & Bwd

1 x 20

C7

Lateral A-skip

1 x 20

C8

Back Peddle

1 x 20

C9

Backwards Run

D1

Lateral Bound

3 x 10 @ 15

D2

Incline Plyo Push-up

3 x 6 @ 10

D3

Power Skip

3 x 10 @ 15

E

Rest

1 x 30

F

20 Yard Sprint

3 x 1

G

Rest

1 x 15

H1

Jump Squat

3 x 8

H2

Rugby Bear Crawl

3 x 10

I

Shuffle to Sprint

6 x 2

J

Rest

1 x 15

K1

90 Degree Jump Squats

3 x 20

K2

No Jump Up Down

3 x 20

L

5yrd Sprint/Back Peddle Cone Drill

Coach
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Overall Rating

5 out of 5.0

5 Total Ratings


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