Tight 5 Performance - STRONGER: Training by Justin Goonan in TrainHeroic

Universal Sports Strength & Conditioning

Rugby
Coach
Justin Goonan

For Tight 5 Athletes: Props, Hookers, Locks (and the occasional tough-as-nails back row) looking to improve their strength, even in-season. 

This program, inspired by Ed Cosner, follows similar methods and strategies that have been used to help some of the world's top forwards at professional, national and international levels. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
BarbellSafety Squat Bar (if possible)Axle Bar (or Fat Grips)Towel (for grip work)
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Ankle Mobility

2 x 5 @ 0:05

A2

Pigeon Stretch

2 x 5 @ 0:05

A3

Air Squat

2 x 12

A4

Duck Walk

B

Hang Clean

4 x 4

C

Back Squat

8, 5, 5, 5, 5

D

Barbell RDL

3 x 5

E

4-Way/ Manual Neck

3 x 12

F

Scrum set ups

3 x 3

Monday
Week 1 Day 2

A1

Doorway Stretch

2 x 1:00

A2

Scorpion

3 x 15

B

Bench Press

4 x 5

C

Barbell Row

4 x 8

D1

Barbell Upright Row

3 x 6

D2

Plate Front Raise

3 x 6

D3

Plate Curl-to-Press

3 x 6

E

S.E.A.L Press

3 x 6

F

Barbell Overhead Carry

3 x 20

Tuesday
Recovery/Mobility - 1
Wednesday
Week 1 Day 4

A1

Pigeon Stretch

3 x 5 @ 0:05

A2

Half-Kneeling Anti-Rotation Hold

2 x 2 @ 0:30

A3

Rev Bear Crawl w/ Plate Drag

3 x 10 @ 20 lb

B

Deadlift

2, 2, 3, 3, 3, 3, 3 @ 75, 75, 60, 60, 60, 60, 60 %

C

Split Squat

3 x 5 @ 6, 7, 7

D

Good Morning

3 x 8 @ 6, 7, 7 lb

E1

4-Way/ Manual Neck

3 x 12

E2

Scrum set ups

3 x 3

Thursday
Week 1 Day 5

A1

Doorway Stretch

3 x 1 @ 1:00

A2

Scorpion

3 x 12

B

Z-Press

4 x 6

C

Inverted Row

4 x 6

D

DB Bench Pull-over

2 x 15

E

Banded Tricep Extension

1 x 100

F

Barbell Bicep Curl

3 x 8

G

Towel Hang

1 x 3

Tight 5 Performance - STRONGER