Universal Sports Strength & Conditioning
RugbyThe next level of the Kilograms to Kilometers In-season training program.
This version will challenge your power and speed in a new way that will help transfer your work in the gym onto the pitch, WHERE IT COUNTS!!!
1 sessions per week
Must use App app to view and log training
Program Training
A
Run-Specific Warm-Up
1 x 0:12
B
Jog
1 x 10:00
C
Strides
1 x 6
D
Jog
1 x 10:00
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
A6
Knee Hug
A7
90-90 Stretch
A8
Hand walk
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
Side Plank
1 x 10
B4
Ankle Hop w/ 90-degree turn
1 x 2
B5
Drop Squats
1 x 10
B6
Hand Release Push-Up
1 x 10
C1
Deadstop KB Swing
3 x 6
C2
Single Arm DB Push Press
3 x 5
D1
Cossack Lunge
3 x 6
D2
Inverted Row
3 x 10
D3
Pallof Press - Vertical
3 x 5
E1
Single Leg Squat to Bench
3 x 4
E2
Plate Pullover
3 x 8
E3
DeadBug
3 x 10
F
Dead Hang
1 x 3 @ 0:30
A1
Piriformis Stretch
1 x 5
A2
Hip Stretch/Figure 4
A3
Knee Hug
A4
90-90 Stretch
A5
Hand walk
A6
3-way Ankle Mobility
1 x 10
A7
Leg Swings
1 x 10
A8
Shoulder Mobility - Wall Drills
1 x 10
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
Side Plank
1 x 10
B4
Ankle Hop w/ 90-degree turn
1 x 2
B5
Drop Squats
1 x 10
B6
Hand Release Push-Up
1 x 10
C1
Hang High Pull
3 x 4
C2
MB Side Throw
3 x 5
D1
Front Squat
3 x 6
D2
Single Arm DB Incline
3 x 8
D3
Side Plank with Hip Dip
3 x 10
E1
RDL - Snatch Grip
3 x 8
E2
Pull-Up
3 x 8
E3
Band Rotations - Split Stance
3 x 6
F1
Plate Front Raise
2 x 10
F2
Banded Pull Aparts
2 x 10
F3
DB Lateral Raise
2 x 10
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C
Flying Sprints
2 x 3 @ 15
A
Cardio
1 x 20:00
B
Foam Roll
1 x 30
C
Static Stretch
1 x 45
A1
Piriformis Stretch
1 x 5
A2
Hip Stretch/Figure 4
A3
Knee Hug
A4
90-90 Stretch
A5
Hand walk
A6
3-way Ankle Mobility
1 x 10
A7
Leg Swings
1 x 10
A8
Shoulder Mobility - Wall Drills
1 x 10
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
Side Plank
1 x 10
B4
Ankle Hop w/ 90-degree turn
1 x 2
B5
Drop Squats
1 x 10
B6
Hand Release Push-Up
1 x 10
C1
Barbell Back Squat Jump
3 x 5 @ 45 lb
C2
Landmine Split Jerk
3 x 3
D1
Barbell Forward Lunges
3 x 6
D2
DB Bench Press
3 x 8
D3
Shoulder Taps
3 x 10
E1
Single Arm DB Row -no knee support
3 x 8
E2
Good Morning
3 x 6
E3
Half Kneeling Plate Chop/Lift
3 x 6
F1
DB Lateral Raise
2 x 10
F2
DB Reverse Fly
2 x 10
F3
Tall Kneeling Hip to Halo
2 x 5
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C
Accelerations
2 x 4 @ 15
A1
low hurdle series
1 x 4
A2
Prone Scorpion
1 x 10
A3
Chest Stretch
1 x 2 @ 0:30
A4
Shoulder Mobility w/ Dal
1 x 5
B1
4-Way/ Manual Neck
1 x 5
B2
4-way Shrug
1 x 10
B3
YTW
2 x 10
C1
Z-Press
4 x 5
C2
1-Arm DB Row - WIDE
4 x 5
D1
Lat Pulldown
4 x 6
D2
DB 1-arm Bench
4 x 5
E1
Barbell Bicep Curl
3 x 12
E2
Banded Tricep Pushdown
3 x 15
A
Dynamic Activation
1 x 5
B1
Side Plank with Banded Clamshell (Dynamic)
2 x 10
B2
Band Rotations
2 x 10
B3
Band Face Pull
2 x 10
B4
Terminal Knee Extension
2 x 10
B5
Pallof Press
2 x 10
C1
Band Assisted Jumps
2 x 4
C2
Triple Response Broad Jump
2 x 2
C3
Clapping Push-Up
2 x 4
D
Flying Sprints
1 x 2 @ 20
A
Run-Specific Warm-Up
B
Shuttle Run
5 x 5 @ 0:30
A
Cardio
1 x 25:00
B
Foam Roll
C
Static Stretch
