EAM Performance
RugbyA 6-week intermediate/ advanced preseason training plan
3 gym session and 2 speed sessions a week
Recommended to do alongside 1 rugby specific session a week
1 sessions per week
Must use App app to view and log training
Program Training
A1
Isometric Calf Raise (Overcoming)
3 x 6
A2
Single Leg Hops
3 x 10
B1
Back Squat
4 x 5
B2
Broad Jump
4 x 3
C1
Incline Bench Press
3 x 6
C2
Plyo Push-Up
3 x 6
D1
Bent Over Row
3 x 8
D2
Back Extension
3 x 8
E
Hip Flexor Knee Drive
3 x 16
A
Speed Wall Drills
8 x 20
B1
Pogo Jump
2 x 10
B2
Low Pogo + High Pogo
2 x 10
C1
Fall out Sprint Starts
C2
Resisted Starts
2 x 10
D1
LATERAL SHUFFLE TO CUT AND ACCELERATE
3 x 10
D2
Half Kneeling Starts
3 x 10
A1
Bench Press
4 x 5
A2
Med Ball Chest Pass
4 x 6
B1
Prone Machine Hamstring Curl
3 x 8
B2
DB Seated Single Leg Calf Raise
3 x 6
C1
Goblet Squat
3 x 8
C2
Broad Jump
3 x 6
D1
Barbell Bicep Curl
3 x 8
D2
DB Lateral Raise
3 x 16
E1
Tricep Pushdown
3 x 8
E2
Bicep Cable Curl
A1
Heels Elevated Isometric Split Squat
3 x 20
A2
Snap Down
3 x 6
B1
Hang Power Clean
4 x 5 @ 65, 70, 75, 75 %
B2
Box Jump
4 x 5
C1
Push Press
3 x 6
C2
Med Ball Chest Pass
D1
Hanging Knee Raise
3 x 8
D2
Paloff Press
3 x 16
A1
A-Skip
2 x 10
A2
A March with Force
2 x 10
A3
Skips
B1
Ankle Dribble
B2
Calf Dribble
B3
Knee Dribble
B4
Single Leg Bounds
4 x 10
B5
Straight Leg Bounds
C
50 Yard Sprint
@ 75, 80, 100, 100, 100
