Conditioning Club
Rugby Forwards Club - Strength & Conditioning
Rugby Fitness Club
This 8 week conditioning programme will:
-Build you an 80 minute engine!
-Programme your training week to aide in your recovery.
-Enable you to repeat high intensity efforts in your games due to an enahanced recovery ability
Do you want to be the player known for having a relentless work ethic and engine?
Join now and become that player!
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
Prep
B
Bodyweight Movement Circuit
- Bear Shoulder Taps x10EA - Bear Step Through x10EL - Bear To Pike x10 Rest as much as needed between exercises (>30s)
Prep
C
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
A
Linear Tempo Runs
3 x 4 @ 40, 50, 60
A
Alactic Power Intervals
10 x 10 @ 50
A
Malcolms
1 x 5
A
Modified 88s
1 x 5
Luke Lewis
Professional S&C Coach & Professional Forwards Coach
Chicago Hounds
MLR
Verified Athlete"Professional Strength & Conditioning Coach and Professional Forwards Coach"
USA Rugby
National Age Grade
Verified Athlete"Strength & Conditioning and Forwards Coach"
