Resiliency Protocol 1.0
OG Performance
Rugby, Soccer, Football , Gaelic Football, Field Sports**Calling all athletes who experience collisions **
In collision sports, Injuries happen and there is no way to** 100%** prevent them.
However, you can greatly reduce your chances of getting injured if you have properly prepared in the off-season and pre-season.
**Resiliency Protocol 1.0 **
The protocol is meant to prepare you for anything. Be harder to kill. Only completing a traditional weight room program or speed program is fine but micro-dose this program and it will help fill the buckets to prepare you for the rigorous season. Does not matter if you're the one making tackles, breaking tackles, or having hard collisions, you will be prepared to handle any contact.
This protocol includes tumbling, grappling, plyometrics, jumps, agility and specific tissue tolerance capacity. If you needed a direction to train after completing your squats or sprints, this is your guide.
Shoulder Prep
A
2 Rounds Forward Roll x 4 Somersault x 4 each shoulder Bearcrawl Shoulder Tap + Downward Dog 2x12 (2 shoulder taps + 1 Downward Dog)
Grapple Circuit
B
This circuit is to help with spatial awareness and the technical efficiency in prepping for contact along with improving the art of tackling. You will need a partner for this circuit. 1. Pummel - 30 seconds 2. Collar Tie Ups - 10 seconds 3. Body Lock - 10 seconds 4. Arm Drag - 2 reps per side 5. Tackle Level 2 - 2 reps per side 2 rounds
C1
Bearcrawl Pos. SA Iso
2 x 20
C2
UB Altitude Drop to Bench
2 x 3
C3
Kneeling MB Chest Pass (distance)
2 x 5
D1
Plate Pinch Grip Hold
2 x 30
D2
Banded 6-Way Neck
2 x 12
D3
Shoulder Corkscrew
2 x 12
D4
Isometric Chin-Up
2 x 30
E
Extensive MB Circuit 1
1 x 8:00
Prep
A
Performance Prep (agility)
Complete exercise one length of turf. Once you're at the opposite end you started, if the exercise you are completing has "x2" then complete the exercise on the way back where you began. Shuffle x2 Fwd Jog/Backpedal Curve run x2 Crossover run x2 Backpedal w crossover run x2 Backpedal drop step and run x2
B
PA Elusive Pursuit w/ Lateral Shuffle
1 x 10:00
C1
BB CMJ Extensive (to low box)
2 x 8
C2
Altitude Drop
2 x 3
C3
Forward Zig Zag Hops
2 x 10
D1
0 Degree COD Jump - Extensive
2 x 3
D2
45 Degree COD Jump - Extensive
2 x 3
E1
Band Tackle Iso
2 x 30
E2
Isometric Back Rack Hold
2 x 30
E3
Retro Step Up
2 x 12
E4
SL Calf Raise
2 x 12
Shoulder Prep
A
2 rounds Backwards Roll x4 each side 1/2 Kneel Side Roll x4 each side SA Yoga Push Up x4 each
Circuit
B
This circuit is to help with spatial awareness and the technical efficiency in prepping for contact along with improving the art of tackling. You will need a partner for this circuit. 1. Spin to stand x 4 each side then stand 2. Yielding Bearcrawl x 5 steps back + 5 Steps forward each side (not meant to be a competition) 3. Standing vs Bearcrawl T-shirt Game x10 seconds or whoever wins (intensive) 4. Bearcrawl Line Drive x 10 seconds or whoever wins (intensive) 5. Crawl Lateral Drive x10s or whoever wins (intensive) 2 rounds
C1
Plate UB Altitude Drop
2 x 3
C2
Landmine Push Press
2 x 5
C3
Kneeling I-Y-T w/ Slider
2 x 3
D1
Dead Hang
2 x 30
D2
Wrist DB Pronation/Supination
2 x 12
D3
Wrist Deviation
2 x 12
Neck Flex/Ext - Volume
E
Perform each exercise for 2 rounds of 20 reps 1. Plate Neck Extension 2. Plate Flexion
F
Multi-directional Bear Crawl
1 x 8
Prep
A
Performance Prep (agility)
Complete exercise one length of turf. Once you're at the opposite end you started, if the exercise you are completing has "x2" then complete the exercise on the way back where you began. Shuffle x2 Fwd Jog/Backpedal Curve run x2 Crossover run x2 Backpedal w crossover run x2 Backpedal drop step and run x2
B
Attacker/Reactor 4 Options
1 x 10:00
C1
DB FFE Lunge Jump Switch (High Box)
2 x 8
C2
Lateral Altitude Drop
2 x 3
C3
Lateral Zig Zag Rudiment Hops
2 x 10
D1
90 Degree COD Jump
2 x 3
D2
135 COD Extensive Jump
2 x 3
E1
GHD Back Extension
2 x 15
E2
DB Side Bend (single)
2 x 15
E3
BW Nordics (arm reset)
2 x 3
E4
Wall Tibialis Raises
2 x 20
Owen MacWilliams | Owner
Coach O is a Certified Strength & Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). Currently, he is completing his Master of Exercise & Sport Science degree from Merrimack College in the United States. He has experience working with athletes in the NFL, CFL, National level rugby (Canada), University & Collegiate Sport (NCAA/U-Sport).
Jordan Socholotiuk
Coach Soch is the Assistant Sport Performance Coach at St. Francis Xavier University where he oversees all field sports (American Football, Rugby and Soccer). He is a Certified Strength and Conditioning Specialist (CSCS) from the National Strength & Conditioning Association (NSCA). Coach Soch has completed a professional internship with Elon Sport Performance that are members of Division 1 NCAA.
Brinten Comeau
University Rugby Athlete
Verified Athlete"RP 1.0 design carefully considers an athlete's out/in season demands by creating exercises that adhere to our schedule, needs and goals."
Brandyn Martin
U-Sport Football Athlete
Verified Athlete"Development of my athletic abilities both on and off the field improved drastically with numerous personal bests on the field and weight room. As a result of my off-season online program, I was named a conference all-star and now invited to the U-sport East-West bowl."