The EPT Rugby Strength & Hypertrophy Plan

Evans Performance Training

Rugby, Field Sports
Coach
James Evans

Having played amateur rugby all my life and having been S&C to international, professional and semi professional players I know what it takes to prepare to play rugby. As an amateur or semi pro players your time can be limited so you need to cut through the noise and prepare in the best, most efficient way possible.

The EPT rugby pre-season plan is designed to develop hypertrophy and strength through a 6 week plan that will get you robust and strong for the game of rugby. Ideal for players still in pre-season but can be adapted to in season training as well.

It features 3 weekly lifting sessions for you to complete in your own gym, all the exercises are reasonable and simple meaning you can do it with minimal coaching. You are able to move these sessions on your trainheroic calendar to which ever day suits your schedule best.

Build strength and develop your armor to make sure you are ready for the collisions and demands of rugby.

Core exercises and neck work are included to prepare you for contact and the reduce your risk or head and neck injuries.

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Strength
Build strength to improve your robustness, power and speed. Win more collisions and be more dominant
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Hypertrophy
Improve size and body composition to build your armor, protecting you from injuries and helping you in contact.
Features
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Programming 7 days per week
3 lifting sessions per week that you can move to days that suit you.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Must use the app to view and log training
Equipment
Required
Barbell & Weights // Dumbbells // Bench // Medball
Recommended
Resistance Bands
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Warm Up Mobility Circuit

Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10

B

Trap Bar Deadlift

5, 3, 3, 2 @ 80, 85, 85, 90 %

C1

Medicine Ball Slam

3 x 6

C2

DB Countermovement Jump

3 x 3

D

Bulgarian Split squat

3 x 8

E1

DB Bench Press

8, 6, 6, 4

E2

Single Arm DB Row

8, 6, 6, 4

F1

Neck Anti Lateral

3 x 0:20

F2

Banded Neck Anti Flexion

3 x 0:20

Tuesday
Week 1 Day 3

Prep

A

Warm Up Mobility Circuit

Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10

B

Back Squat

5, 3, 3, 1 @ 80, 90, 90, 95 %

C1

Bench Press

5, 3, 3, 1 @ 80, 90, 90, 95 %

C2

Neutral Grip Pull Ups

3 x 6

D1

Zercher Good Mornings

3 x 8

D2

Isometric Hamstring Holds

3 x 0:15

E1

DB Bicep Curls

3 x 12

E2

DB Skull Crushers

3 x 12

E3

DB Lateral Raise

3 x 12

Strength/Power

F

Core Circuit 1- Stability

Plank x30s Hollow Holds x20s Paloff Press x20s

Friday
Week 1 Day 6

Prep

A

Warm Up Mobility Circuit

Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10

B

RDL

6, 4, 4, 2 @ 80, 85, 85, 90 %

C1

Barbell Split Squat

3 x 6

C2

Med Ball 2 Step Sprint Throw

3 x 3

D1

Push Press

3 x 5

D2

Pendlay Row

3 x 5

E1

Seated Incline DB Curls

3 x 10

E2

Tricep Rope Pulldowns

3 x 10

F1

Neck Anti Lateral

3 x 0:20

F2

Banded Neck Anti Flexion

3 x 0:20

Coach
coach-avatar James Evans

An accredited S&C coach from the UK who has worked with a range of professional, international and amateur athletes across many sports over 10 years of coaching.

The EPT Rugby Strength & Hypertrophy Plan