Pritchard Performance
RugbyA program designed specifically for the rugby athlete to put on some serious size and strength. This program offer 4 sessions a week that progressively build your body over a 10 week period ensuring that you are not only stronger and more powerful, but more resilient and less likely to sustain those nagging injuries.
Jimmy Pritchard MSc, CSCS, USAW has crafted this program and works with a number of collegiate rugby players annually. Here's what one athlete said about his programming:
"This program has me feeling great. I've been able to bench press 200lbs for the first time in my career without shoulder pain and I keep getting stronger." - Brendan Keane, Dartmouth Rugby.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
3 Way Hip Stretch
1 x 3
A2
Single Leg Glute Bridge
1 x 10
A3
Quadruped Bird Dogs
1 x 10
A4
World's Greatest Stretch
1 x 4
A5
Sumo Squat and Reach
1 x 5
B1
Split Stance Snapdown
3 x 5
B2
Lateral Box Jump
3 x 3
B3
Jump Rope
3 x 1:00
C
Snatch Pull
3 x 5
D1
Rack Pulls
3 x 5
D2
DB Lateral Lunge
3 x 10
E1
Bench Press
3 x 5
E2
Weighted Chin Ups
3 x 5
F1
Russian Twist
3 x 30
F2
Prowler Push
3 x 25
F3
DB Bicep Curls
3 x 15
A1
3 Way Hip Stretch
1 x 3
A2
Single Leg Glute Bridge
1 x 10
A3
Quadruped Bird Dogs
1 x 10
A4
World's Greatest Stretch
1 x 4
A5
Sumo Squat and Reach
1 x 5
B1
Plyometric Push Up
3 x 6
B2
Lateral Jumps
3 x 8
B3
MB Slam
3 x 8
C1
Power Clean Complex #1
1 x 5
C2
Clean.
4 x 3
D1
Zercher Squat
4 x 8
D2
Split Stance RDL
4 x 8
E1
Incline Bench Press
4 x 8
E2
Bird Dog Row
3 x 12
F1
Bird-Dog Ab Rollouts
3 x 10
F2
Single Arm DB Farmers Carry
3 x 0:40
F3
Shoulder T
3 x 15
A1
3 Way Hip Stretch
1 x 3
A2
Single Leg Glute Bridge
1 x 10
A3
Quadruped Bird Dogs
1 x 10
A4
World's Greatest Stretch
1 x 4
A5
Sumo Squat and Reach
1 x 5
B1
Box Jump
3 x 5
B2
Single Leg Depth Jump
3 x 4
B3
Medicine Ball Overhead Toss
3 x 5
C
Band Resisted Trap Bar Deadlift
4 x 3
D1
Single Leg Landmine Skater Squat
4 x 5
D2
Band Hamstring Curls
3 x 15
E1
Inverted Row
3 x 12
E2
Pause Push Up
3 x 10
F1
TRX Side Plank w/Rotation
3 x 10
F2
Tricep Pushdown
3 x 15
F3
Cuban Press
3 x 12
A1
3 Way Hip Stretch
1 x 3
A2
Single Leg Glute Bridge
1 x 10
A3
Quadruped Bird Dogs
1 x 10
A4
World's Greatest Stretch
1 x 4
A5
Sumo Squat and Reach
1 x 5
B1
Plyometric Push Up
3 x 5
B2
Lateral Jumps
3 x 8
B3
MB Slam
3 x 8
C1
Power Clean Complex #1
1 x 5
C2
Hang Power Snatch.
4 x 3
D1
1 1/4 Front Squat
4 x 5
D2
Glute Ham Raise
4 x 8
E1
1/2 Kneeling Landmine Press
3 x 8
E2
Pendlay Row
3 x 8
F1
Hanging Knee Raise
3 x 15
F2
Single Arm DB Farmers Carry
3 x 0:40
F3
3-way Shoulder Shocker
3 x 12
