Off Season Strength for Rugby League

Activ8 Performance

Rugby
Coach
Peter Mamo

Unlock your full potential for the next rugby league season with this 6-week strength training program. Designed specifically for rugby league athletes, this program focuses on enhancing strength, joint and soft tissue integrity, ensuring you return to the pitch stronger and more resilient than ever.

Key Features:

  1. Sport-Specific Workouts: Unlike generic strength training regimens, our program is tailored for the demands of rugby league, ensuring that every exercise aligns with on-field performance.

  2. Expertly Crafted by Professionals: Developed by strength and conditioning coaches who've worked with top-tier rugby league players, ensuring that you get elite-level guidance.

  3. Progressive Overload Approach: Our program ensures consistent progression, gradually increasing in intensity to maximize gains while reducing the risk of injury.

Who is it for?

  • Seasoned rugby league athletes with a solid strength base (19yrs+) looking to gain an edge for the upcoming season.
  • Experienced athletes returning from injury wanting a structured strength program to regain lost strength.
$99
Get Off Season Strength for Rugby League
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Peak Performance
The off-season provides a critical window to focus on building the foundational physical qualities that support athletic performance without the fatigue and demands of in-season competition.
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Injury Prevention and Resilience
A well-designed off-season training program strengthens key muscle groups, ligaments, and tendons, reducing the risk of injury during the preseason. Exercises that focus on core and joint stability, and strength create a more robust and resilient athlete, capable of withstanding the physical demands of competition. This is especially important for sports that involve high-impact like rugby league.
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Mental Edge
Finally, consistent off-season training builds confidence knowing that you've put in the necessary physical work. Athletes are more likely to feel mentally prepared for the demands of competition. This preparation gives you the mental edge, reduces anxiety and improves focus during the preseason.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Take advantage of have the entire program at your finger tips.
Equipment
Required
Fully Equipped Gym
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Sample Week
Week 1 of 10-week program
Sunday
OFF-SEASON (GPP) - RUGBY LEAGUE - WK1 HINGE

A1

Foam Roll

For Completion

A2

Cat-Cow

A3

Bird Dog

For Completion

A4

Worlds Greatest Stretch

For Completion

A5

90/90 Hip Switch

For Completion

A6

Blackburn

For Completion

A7

3-Way Band Pull-Aparts

For Completion

A8

Side Plank Leg Lift - Short Lever

For Completion

A9

Banded Dead Bug March

For Completion

B1

Russian KB Swing

2 x 6 @ 35.27 kg

B2

Pogo Jump (2)

2 x 10

C1

Sprinter's Arabesque

2 x 6

C2

Tempo Romanian Deadlift - Barbell

8, 8, 6, 6, 6 @ 44.09, 88.18, 110.23, 110.23, 110.23 kg

D

Eccentric Chin-ups

3 x 5 @ 5

E

Gorilla Row

3 x 16 @ 35.27 kg

F1

DB Bicep Curls

3 x 15

F2

DB Skull Crushers

3 x 15

G1

Band Resisted Side Plank Row

2 x 15

G2

Single Leg Chinese Plank

2 x 2 @ 10

Tuesday
OFF-SEASON (GPP) - RUGBY LEAGUE - WK1 BENCH

A1

Foam Roll

1 x 3:00

A2

Cat-Cow

For Completion

A3

Worlds Greatest Stretch

For Completion

A4

Blackburn

For Completion

A5

T-Spine Kneeling Rotation

A6

3-Way Band Pull-Aparts

A7

Bottoms Up KB Floor Press

B

Isometric Push Up Hold

2 x 20

C

Glute Bridge Dumbbell Bench Press

4 x 15 @ 26.46, 44.09, 44.09, 44.09 kg

D1

Chest-Supported DB Row

6, 8, 8, 8 @ 26.46, 44.09, 44.09, 44.09 kg

D2

Prone WYT

3 x 12

E

Half Kneeling Landmine Press

3 x 10 @ 22.05 kg

F

6-Way Shoulder Raise

3 x 5 @ 11.02 kg

G

Seated Face Pulls

2 x 15

Thursday
OFF-SEASON (GPP) - RUGBY LEAGUE - WK1 SQUAT

A1

Foam Roll (SMR)

1 x 4:00

A2

Cat-Cow

For Completion

A3

Worlds Greatest Stretch

For Completion

A4

90/90 Hip Switch

For Completion

A5

Goblet Squat Hold

For Completion

A6

Dead Bug with Manual Resistance

For Completion

A7

Side Plank - Long

For Completion

A8

Single Leg Squat to Bench

For Completion

B

Altitude Landings

2 x 5

C

Tempo Goblet Squat

3 x 8 @ 44.09 kg

D

DB Reverse Lunge

3 x 8 @ 35.27 kg

E

Goblet Slide Lunge

3 x 8 @ 26.46 kg

F1

Backward Sled Drag

2 x 15 @ 44.09 kg

F2

Sled Push

2 x 15 @ 44.09 kg

G1

Calf Raise - Single-Leg Eccentric

2 x 6

G2

Plank Bench Touch

2 x 12

Coach
More from Activ8 Performance
coach-avatar Peter Mamo

A fitness professional with a broad range of experience. He has worked with various athletes, including NRL Elite Pathways and Division 1 college athletes, as well as Hollywood celebrities and high-profile entrepreneurs. With his career spanning across New York and Sydney, he has gained a multifaceted perspective on the fitness and performance industry.

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WIN THE PRESEASON!

By emphasising strength and power training during the off-season, athletes can enhance their physical capabilities, improve movement efficiency, reduce injury risk, and ensure they peak during the season when it matters most.

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