Rugby Off-Season Programme

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

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

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.

5s Eccentric Front Squat

3 x 8 @ 65 %

SL DB RDL

3 x 10

Goblet DB Reverse Lunge

2 x 10

Goblet DB Lateral Lunge

2 x 10

Band/Cable Pallof Press

2 x 10

Backward Sled Drag

2 x 20

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.

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.

5s Eccentric DB Seated Shoulder Press

3 x 8 @ 65 %

Pronated Y,W,Ts

3 x 12

SA DB Row

3 x 10

Banded Neck Isometric

3 x 10

Chin Up

2 x MAX

DB Lateral Raise

3 x 12

Tricep Rope Pulldown

3 x 12

Off-Feet EMOMs

5 x 40

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

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

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.

BB Rack Pull

3 x 8 @ 65 %

5s Eccentric Hip Thrust

3 x 8

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.

Forward Sled Drag

2 x 20

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.

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.

5s Eccentric DB Bench Press

3 x 8 @ 65 %

Rope Facepull

3 x 12

5s Eccentric Inverted Row

3 x MAX

Banded Neck Isometric

3 x 10

DB Seated Shoulder Press (Alternating)

3 x 10

SA Lat Pulldown

3 x 12

DB Front Raise

3 x 12

Alt. DB Bicep Curl

3 x 12

DB Suitcase Carry

2 x 15

Off-Feet EMOMs

5 x 40