The Department of Gainz and Velocity

Rugby
Coach
Sebastian Pearson

Features
3 sessions per week
Must use App app to view and log training
Program Training

$30
Get Upright Rugby Academy Rogues: NYC 7's Prep
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Targeted Programming
Programming designed and built around your teams schedule so that you're peaking for competition and you can perform at your best
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Experienced Coaches
2 Coaches with real world experience. We understand the challenges if trying to make it as an athlete and that is always at the front of our mind when planning and coaching
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Tracked Progression
Having competed at a high level and now coaching at the highest we know what it takes for an athlete to reach their potential, through regular assessment we will track progress and adapt the program to make sure you get from where you are to where you need to be in the most efficient manner.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow, any time you need them just reach out
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Programming 3 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
Lower Body Focus 

Prep

A

SHTK Prep #1

1/2 Kneeling T-Spine Undulations - 2-3 x 10/side Stagger Stance Wall Reach - 2-3 x 10/side High Plank Shoulder Taps - 2-3 x 5 x 3s/side DB Ankling - 2-3 x 10m each (On Toes, On heels, Heel to Toe, Outside Edge)

B1

Barbell Seated Jump

3 x 3

B2

Seated 90 Deg Box Jump

3 x 2

C

Front Squat

5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7

D1

Push-Up

3 x MAX

D2

Inverted Row

3 x MAX

D3

Hip Thrust

3 x 8

Monday
Week 1 Day 2

Prep

A

SHTK Accel Prep#1

Saigon Squat to Hamstring Stretch - 2 x 10 Squat to Ankle Rock - 2 x 10/ Knee Hug - Rev Lunge - T-Spine - 2 x 3/ Drop Split Squats - 2 x 10/

B1

Prowler Push

4 x 1 @ 10

B2

Belly Sprint

4 x 1 @ 10

Tuesday
Upper Body Focus 

Prep

A

AGAB Prep 2

1/2 Kneeling Wall Rotation - 2 x 10/ ( 1/2 kneeling position with lead leg up against the wall, place hands behind your head and keep elbows far apart, from this position move your body so your lead elbow does not touch the wall and attempt to tap the trail elbow on the wall, if your right leg is up, your right elbow is lead and your left is the trail) Alternating Hurdler Stretch - 2 x 10/ Deadbug - 2 x 5/ - "inhale, reach, exhale, return" Band TKE - 2 x 10 x 1s/

B

Switching Split Squat Jumps

4 x 3

C1

Shoulder Press

5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7

C2

Band Pull-Apart

3 x 12

D1

Chin-Up

5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7

D2

Cuban Press

3 x 12

E

DB Push Press

5 x 5 @ 8

Wednesday
Week 1 Day 4

Prep

A

AGAB Max V Prep #1

Skip Series A1) Boom Skips x 20m A2) Dribble Bleeds x 10,10,10 (ankle, calf, knee) A3) Straight Leg bound bleed x 10,10,10 (small, big for speed, sprint) Complete 2-3 sets

B

Build Up Sprint

2 x 1 @ 20

C

Fly Sprint

4 x 1 @ 30

Thursday
Total Body Focus

Prep

A

AGAB Prep 3

Wall Pendulum - 2 x 10/ In a single leg RDL position leaning against the, rotate your outside arm up and try and get your outside shoulder and hand to touch the wall while maintaining SL RDL position. Saigon Squat + Hamstring Stretch - 2 x 10 Suitcase Carry - 2 x 20m/side TRX IYT's - 2 x 5/

B1

Medicine Ball Slam

3 x 6

B2

Half-Kneeling Med Ball Chop

3 x 3

B3

Counter Movement Medball Shotput

3 x 3

C

Trap Bar Deadlift

5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7

D1

Partner Nordic Hamstring Curl

4 x 5

D2

Groin Squeeze

3 x 1 @ 0:30

D3

Seated Calf Raise

3 x 12

Coach
More from The Department of Gainz and Velocity
coach-avatar Sebastian Pearson

FAQs
Will the training be individual
The program will be designed around the age group and team you are on, individualization will come from communication with the coaches once you've started the program.
What if I dont have the equipement
No Problem, just shoot your coaches a message and we can provide modification based on equipment
Do I need to have a gym?
You don't need to have your own gym, if you do that's great but a membership to a public gym isn't mandatory but it is highly highly recommended.
Do I have to do the sessions on the days planned?
Life happens, we get it. You can change and move the sessions around in the app to fit your individual schedule. The planned schedule will be the ideal schedule to suit training and recovery but if you need to make changes you can.

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