Silverback Season
Vanguard Active
Rugby, FootballSilverback Season – Dominate Your Contact Sport Like Never Before
Step into the next level of strength, power, and resilience with Silverback Season, the ultimate off-season program designed specifically for contact sport athletes. Whether you’re hitting the field, the court, or the pitch, this program equips you with the physical tools to crush tackles, outmuscle opponents, and stay injury-resistant all season long.
Through a carefully structured combination of explosive strength training, power development, and sport-specific conditioning, Silverback Season ensures you start the season faster, stronger, and more powerful than ever before. Every lift, every set, and every session is engineered to build your dominance from the ground up – from raw strength and core stability to speed and agility under contact.
This isn’t just a gym program – it’s your blueprint for your best season yet. Walk into the first game knowing you’ve done the work your competition hasn’t. Walk off the field knowing you’re a Silverback.
Get ready. Get strong. Own your season.
Circuit
A
4 Rounds Mini Band Crab Walks x 10 Single Leg Wall Sit x 15sec each leg Lateral Jump to Catch x 5 each leg Arabesque x 8 each leg
B
Front Squat
10, 8, 8, 6, 6
C1
KB double leg RDL
3 x 12
C2
DB Split Squat
D1
Band Assisted Pogo
D2
Short Lever Copenhagen
D3
Hurricane Ball Slams
Circuit
A
4 Rounds of 5 Hindu Push Ups 15 Face Pulls (medium weight) 5 Wall Angels 5 YTW's
B
Bench Press
10, 8, 8, 6, 6
C1
Horizontal Row
3 x 12
C2
Half-Kneeling DB Shoulder Press
3 x 8
D1
Bent Over DB Fly
3 x 10
D2
Lat Pulldown
3 x 12
D3
DB Renegade Row
3 x 8
Circuit
A
4 Rounds 5 Kang Squats 10 Single Leg Lateral Hops each leg 10 Plate Loaded Deadbugs 10 Elephant Walks each side
B
Barbell Deadlift
8, 8, 6, 6, 4
C1
2 Up 1 Down Hip Thrust
3 x 6
C2
DB Thruster
3 x 12
D1
Single Leg Hamstring Switches on Wall
D2
High Plank Drag
3 x 10
D3
Reverse Crunch
3 x 12
Circuit
A
4 Rounds 5 Bear Claws each side 10 Scap Pull Ups 20 Plate Icky Shuffle 3 A Hold each side (3sec hold)
B
Bent Over Row
10, 8, 8, 6, 6
C1
Push Press
C2
Gorilla Row
D1
Gorilla Push Ups
D2
Hanging Knee Raise
D3
Turkish Get Up
Louis Musson
Louis Musson, ASCA-accredited S&C coach, has shaped athletes in NRL pathways, elite sports high schools, and was a head of Performance in the Shute Shield athletes. He builds strength, power, and resilience, helping players dominate their sport, perform under pressure, and stay injury-free.
Becoming site isn’t a price tag or pedestal it’s a MINDSET! If you want to be in the conversation of being elite, train like it. What you do when no one is watching defines the person on the stage!
Get Silverback Season
Riley Watson
Rugby league Player
Verified Athlete"I’ve been coached and mentored by Louis for the past 3 years. his programming and coaching has gotten me into SG Ball, Flegg Squad and Sydney Shield. He challenges me to chase getting better and pushes me to heights I never thought possible."
Jack Green
Rugby League Player
Verified Athlete"Louis has guided me to unlocking potential I did not know I had. I went from a development/shadow player to now a leader within my group in the Balmain pathways squads. I had a goal of playing in the NRL Schoolboy Cup this year and Louis’ knowledge and coaching got me there!"