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:
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.
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.
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?
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
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
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
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
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.
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.
Get Off Season Strength for Rugby League