Ignatius Strength & Performance
Rugby, Strength & Conditioning
Coach
Naat Loubser
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Match-day Performance
You don’t fade late in the game.
You don’t feel flat off the bench.
You hit the same intensity in the final minutes as you do in the first — strong in contact, sharp in movement, and fully present in every phase.
Maintain and build strength in-season
No mid-season drop-off.
No feeling weaker week by week.
You maintain — and build — strength that actually shows up on the field, giving you confidence in every tackle, carry, and contest.
Built to Withstand the Season
Your body holds up.
Less soreness. Fewer setbacks. More consistency.
You’re not constantly managing pain — you’re training, playing, and progressing without interruption
Improve power in contact and movement
You accelerate faster.
You hit harder.
You move with intent.
Your training translates directly — every sprint, cut, and contact feels sharper and more effective.
Train efficiently around match demands
You don’t carry fatigue from one game into the next.
You feel fresher, more prepared, and ready to perform — instead of constantly trying to catch up.
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Sessions that target exactly what is needed to create a stronger and more powerful player that will perform better on the field.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 6-week program
Sunday
Intermediate Women's Rugby In-Season Day 1 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 6
A3
Feet Elevated Inverted Row
3 x 10
B
Trap Bar Deadlift
4 x 6 @ 80 %
C1
Barbell Split Squat
3 x 12
C2
Stability Ball Hamstring Curl
3 x 10
D1
Single Leg Hip Thrust
3 x 20
D2
Leg Raise
3 x 10
E
Single leg Bent knee calve raise
3 x 20
Tuesday
Intermediate Women's Rugby In-season Day 2 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 6
A3
Feet Elevated Inverted Row
3 x 8
B
Box Jump
3 x 4 @ 0.4
C1
Incline Bench Press
4 x 6 @ 80 %
C2
1-Arm DB Row
4 x 12
D
Romanian Deadlift
3 x 8
E
Incline DB Fly
3 x 8
F
DB Lateral Raise
3 x 8 @ 22.05 kg
Thursday
Intermediate Women's Rugby In-Season Day 3 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 6
A3
Feet Elevated Inverted Row
3 x 8
B
Squat Jump
3 x 5
C
Pogo Jump
3 x 10
D
Hang Power Clean
4 x 4 @ 60 %
E
Med Ball Rotational Throw
3 x 6 @ 11.02 kg
F
Med Ball Chest Pass
3 x 4 @ 11.02 kg
G1
DB Tricep Extension
3 x 10
G2
Zottman Curls
3 x 10
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