New

Rugby Off-Season Programme

Optimal Genetic Performance

Rugby, Field Sports
Coach
Luke Lewis

Are you ready to have the best-off season you've ever had?

This 8-week training block will give you the most productive off-season you've ever had in your life!

Below is a breakdown of the programme and why this will be the programme to help you have your best off-season ever.

WHAT DO I GET IN THE PROGRAMME?

  • Full access to the training programme via the TrainHeroic app
  • Demo videos of each exercise
  • Detailed notes to explain how to perform each training session
  • 8 week training block
  • 4 training sessions per week
  • Weight Room: 2 Upper Body & 2 Lower Body sessions
  • Field: 2 Speed sessions (1 Acceleration day & 1 Top speed day)
  • Conditioning sessions
  • Recovery tracker via the app
  • Access to me for feedback

THIS PROGRAM WILL INCREASE YOUR:

  • Strength (Through progressively increasing intensity of compound lifts)
  • Speed (With two days of speed work - 1 acceleration day & 1 top speed day)
  • Power (Using jumps, plyometrics and medicine ball throws)
  • Conditioning (Off-feet conditioning into running)
  • Muscle Mass (Accessories with increased volume for building muscle)
  • Mobility (Stretches and exercises chosen specifically to help increase range of motion)
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Full access immediately!
I've partnered with the best tech in training so that you get access to the training program right now, and at your fingertips. You'll get demo videos of each movement along with sets, reps, and every detail you need to dominate each and every session. And, you'll be able to track your progress each rep along the way too.
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Coaching from the Pros
We've coached and trained the best rugby athletes on the planet. For the first time ever, we're giving you the same quality of coaching and training as the pros, so that you can maximize your potential this off-season.
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Your Best Off-Season Ever
You'll develop speed, power, and strength, conditioning, and a work-ethic that translates into dominating your competition. These next 8 weeks will push you and challenge you, but it'll payoff in a BIG way.
Features
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Programming 4 days per week
4 days of warmups, speed and acceleration work, power, strength, and more. Plus, you'll get 2 days of conditioning work.
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Movement Demos
I've filmed every movement that I'll ask you to perform in the program so that you're never guessing what to do or how to do it.
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Detailed, expert instruction
Beyond the sets and reps, I'll make sure that you know exactly what I'm asking for with %-based training, RPE, RIR, rest times, and more.
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Delivered through TrainHeroic
I've partnered with the best in the business so that you get a training experience that works as hard as you do. Track your progress + so much more!
Equipment
Required
Barbells and Dumbbells // Bench and Plyo Box // Open Field
Recommended
Conventional Gym
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Sample Week
Week 1 of 8-week program
Sunday
Day 1

Prep

A

Warm Up

Sprint & Jumps sessions ideally should be performed separately and before the gym session. If you don't have the time to do both and have access to a sled, you can use the sled sprints in the gym before your workout. General Warm-Up: - 5 mins of a General Movement of Choice (Low Intensity: Skip, Bike, Walk, etc) - Forward/Back Ankle Walks x 10m (each way) - Lateral Ankle Walks x 10m (each way) - Heel Walks x 10m (each way) - Couch Stretch x 30s Each Leg - 90/90 x 30s Each Leg - Worlds Greatest Stretch x 5 Each Side Rest 30s between exercises. Speed Warm-Up: 2 sets of: 10m Pogos 10m A March 10m Walking Switch & Stick 15m A Run 15m Prime Times Rest 30s between exercises. 1 set of: Accel 5m @ 80% Accel 5m @ 90% Rest 90s between accelerations. Warm-Up Before Gym Session General Warm-Up (above) followed by: Proximal Copenhagen x 10-30s Each Leg Glute Bridge Walk-Outs x 5 ISO Lunge Hold x 10-30s Each Leg

Acceleration

B

10 x 10m Sled Push (40-50% of Bodyweight) Rest 60s between attempts. OR: 6 x 10m Hill Sprint @ 90% effort Rest is the walk back to the starting line Then 6x 20m Hill Sprint @ 90% effort Rest is the walk back to the starting line

Jumps

C

Complete the following as a circuit: 2 Sets of: 5 NCM Vertical Jump & Stick (Hands on hips) 5 E/L Linear Bound & Stick 5 E/L Linear Hop & Stick 5 Broad Jump & Stick 3-4 RPE. Rest 20s between movements and 60s after each set. These are an introduction to jumps so should be performed with low intensity. Focus on your technique here with controlled jumps and the correct landing technique.

D

5s Eccentric Front Squat

3 x 8 @ 65 %

E

SL DB RDL

3 x 10

F1

Goblet DB Reverse Lunge

2 x 10

F2

Goblet DB Lateral Lunge

2 x 10

G

Band/Cable Pallof Press

2 x 10

H

Backward Sled Drag

2 x 20

Monday
Day 2

Prep

A

Warm Up

GENERAL WARM-UP - 5 mins of a General Movement of Choice (Low Intensity: Skip, Bike, Walk, etc) - Lateral Ankle Walks x 10m (each way) - Couch/Bench Stretch x 30s Each Leg - 5/side Half Kneeling Rotation - 90/90 x 30s Each Leg - Worlds Greatest Stretch x 5 Each Side Rest 30s between exercises. UPPER BODY PREP: 2 sets of: 15x Scap Push Up 15x Band Pull Apart 15x Cat/Camel 5 x Wall Slides with Foam Roller Rest 15s between exercises. Bodyweight movements: 2 sets of: 5 E/A Bear Shoulder Taps 10 Bear To Pike 10m Bear Crawl 10m Gorilla Walk (Forward & Back) RPE 4-5 Rest 30s between sets. Focus on your body posture and control throughout these movements.

Throws

B

2 sets of: 10x Kneeling Chest Pass 10x Kneeling Overhead Throw 10x Floor Slam 10x Kneeling Rotation Pass RPE 4-5 Rest 30s between sets. These should be performed at 50-60% effort and not with max intent. Think of being rhythmic and continuous with your throws.

C1

5s Eccentric DB Seated Shoulder Press

3 x 8 @ 65 %

C2

Pronated Y,W,Ts

3 x 12

D1

SA DB Row

3 x 10

D2

Banded Neck Isometric

3 x 10

E

Chin Up

2 x MAX

F1

DB Lateral Raise

3 x 12

F2

Tricep Rope Pulldown

3 x 12

G

Off-Feet EMOMs

5 x 40

Wednesday
Day 3

Prep

A

Warm Up

Sprint & Jumps sessions ideally should be performed separately and before the gym session. If you don't have the time to do both and have access to a sled, you can use the sled sprints in the gym before your workout. General Warm-Up: - 5 mins of a General Movement of Choice (Low Intensity: Skip, Bike, Walk, etc) - Forward/Back Ankle Walks x 10m (each way) - Lateral Ankle Walks x 10m (each way) - Heel Walks x 10m (each way) - Couch Stretch x 30s Each Leg - 90/90 x 30s Each Leg - Worlds Greatest Stretch x 5 Each Side Rest 30s between exercises. Speed Warm-Up: 2 sets of: 10m Pogos 10m A March 10m Walking Switch & Stick 15m A Run 15m Prime Times Rest 30s between exercises. 1 set of: Accel 5m @ 80% Accel 5m @ 90% Rest 90s between accelerations. Warm-Up Before Gym Session General Warm-Up (above) followed by: Proximal Copenhagen x 10-30s Each Leg Glute Bridge Walk-Outs x 5 ISO Lunge Hold x 10-30s Each Leg

Acceleration

B

10x 10m Sled Push (40-50% of Bodyweight) Rest 60s between attempts. Or: 6x 10m Hill Sprint @ 80% effort Rest is the walk back to the starting line Then 6x 20m Hill Sprint @ 80% effort Rest is the walk back to the starting line

Jumps

C

Complete the following as a circuit: 2 Sets of: 5 E/L Single Leg Rotational Jump & Stick 5 E/L Lateral Bound & Stick 5 E/L Lateral Hop & Stick 3-4 RPE. Rest 20s between movements and 60s after each set. These are an introduction to jumps so should be performed with low intensity. Focus on your technique here with controlled jumps and the correct landing technique.

D

BB Rack Pull

3 x 8 @ 65 %

E

5s Eccentric Hip Thrust

3 x 8

Accessories

F

3 sets of 10-12 reps of: Kettle Bell Swing DB Box Step Ups Lunge Calf Raise 5 RIR. Rest 15s between exercises. Rest 120s between sets. Select weights you can do for 15+ reps.

G

Forward Sled Drag

2 x 20

Thursday
Day 4

Prep

A

Warm Up

GENERAL WARM-UP - 5 mins of a General Movement of Choice (Low Intensity: Skip, Bike, Walk, etc) - Lateral Ankle Walks x 10m (each way) - Couch/Bench Stretch x 30s Each Leg - 5/side Half Kneeling Rotation - 90/90 x 30s Each Leg - Worlds Greatest Stretch x 5 Each Side Rest 30s between exercises. UPPER BODY PREP: 2 sets of: 15x Scap Push Up 15x Band Pull Apart 15x Cat/Camel 5 x Wall Slides with Foam Roller Rest 15s between exercises. Bodyweight movements: 2 sets of: 5 E/A Bear Shoulder Taps 10 Bear To Pike 10m Bear Crawl 10m Gorilla Walk (Forward & Back) RPE 4-5 Rest 30s between sets. Focus on your body posture and control throughout these movements.

Throws

B

2 sets of: 10x Kneeling Chest Pass 10x Kneeling Overhead Throw 10x Floor Slam 10x Kneeling Rotation Pass RPE 4-5 Rest 30s between sets. These should be performed at 50-60% effort and not with max intent. Think of being rhythmic and continuous with your throws.

C1

5s Eccentric DB Bench Press

3 x 8 @ 65 %

C2

Rope Facepull

3 x 12

D1

5s Eccentric Inverted Row

3 x MAX

D2

Banded Neck Isometric

3 x 10

E1

DB Seated Shoulder Press (Alternating)

3 x 10

E2

SA Lat Pulldown

3 x 12

F1

DB Front Raise

3 x 12

F2

Alt. DB Bicep Curl

3 x 12

G

DB Suitcase Carry

2 x 15

H

Off-Feet EMOMs

5 x 40

Coach
coach-avatar Luke Lewis

🧬Optimal Genetic Performance 🔬MS Exercise Physiology 🏋🏻‍♂️Multi-Sport Strength & Conditioning Coach 🏉Rugby Coach - Scrum & Lineout

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Rugby Off-Season Programme