Rugby Forwards Club - Strength & Conditioning
1 sessions per week
Must use App app to view and log training
Program Training
A
Jerk From Pins
3 x 5
B
Barbell Bench Press
6 x 3 @ 70 %
C
Lying Medball Chest Pass
3 x 5
D
DB Shoulder Press
3 x 8
E
Chin Up
2 x MAX
Strength/Power
F
Upper Body Volume
- DB Lateral Raise x 12 - Face Pull x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2
Conditioning
G
Alactic Bike Intervals
Use a bike or preferably an assault bike. Max effort for 10s: 50s OFF x 10
A
Olympic Variant or Trap Bar Jump
3 x 5
B1
Squat Pattern of Choice
6 x 3 @ 70 %
B2
Step-Up Single Leg Jump
3 x 5
C
Banded KB Swing
3 x 8
Core & Carry Circuit
D
- Heavy DB Suitcase/Farmers Carry x 20m - Ab Wheel Rollouts x8 - Bodyweight Back Extensions x10 x2
Prep
E
Lower Body Isometric Circuit
Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets
Conditioning
A
Speed Warm Up
General: - 5 mins of a General Movement of Choice (Low Intensity: Jogging, Bike, etc) - 5 mins of slow movement stretching Jump Circuit: - 5m Linear Pogos - 5m Lateral Pogos (Each Way) - 5m Split Stance Pogo (Switch In Air) - 5m Deep Tier Lunge Jump (Each Leg) - Keeling Drive Out (Two Steps Drive) x1 Each Leg - 15m Bound - 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery
B
Varied Starts - 10m Accelerations
10 x 10
Conditioning
A
Off-Feet Steady State Conditioning
Your choice of mode - Assault Bike (Preferable) - Bike - Wattbike - Rower - Versaclimber Low intensity 20 total minutes Keep HR between 130-150bpm
A1
Medball Granny Toss
3 x 5
A2
Standing Rotation Pass
3 x 5
B
Sled Push Sprint
5 x 15 @ 20 %
C1
Banded 1/2 Squat From Pins
3 x 5 @ 50 %
C2
Banded Broad Jump
3 x 5
D1
Jerk From Pins
3 x 5 @ 50 %
D2
Hand Release Chin-Up
3 x 5
Strength/Power
E
Upper Body Volume
- DB Lateral Raise x 12 - Face Pull x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2
Conditioning
A
Speed Warm Up
General: - 5 mins of a General Movement of Choice (Low Intensity: Jogging, Bike, etc) - 5 mins of slow movement stretching Jump Circuit: - 5m Linear Pogos - 5m Lateral Pogos (Each Way) - 5m Split Stance Pogo (Switch In Air) - 5m Deep Tier Lunge Jump (Each Leg) - Keeling Drive Out (Two Steps Drive) x1 Each Leg - 15m Bound - 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery
B
15m Accelerations
8 x 15
Conditioning
A
Off-Feet Steady State Conditioning
Your choice of mode - Assault Bike (Preferable) - Bike - Wattbike - Rower - Versaclimber Low intensity 20 total minutes Keep HR between 130-150bpm
Chicago Hounds
Professional MLR Rugby Team
Verified Athlete"Forwards Coach / Strength & Conditioning Coach"
USA Rugby Age Grade
National 15s & 7s
Verified Athlete"Forwards Coach / Strength & Conditioning Coach"
