Sledge Strength
Rugby, Football , General FitnessThe 8 week Off-Season program that creates MONSTERS on the rugby field.
Increase your athletic ability across 8 weeks of training tailored for rugby.
If you want to:
- Break more tackles
- Gain more metres
- Be a monster in the breakdown
- Burn defenders
Then THIS IS the off-season program for YOU:
Guaranteed to:
- Gain functional muscle mass
- Explode your lower & upper body power
- Become faster off the mark
- Be more resilient to injury
1 sessions per week
Must use App app to view and log training
Program Training
A1
Hip Series
2 x 5
A2
Hop Sequence
3 x 10
B
Field Movement W/U
1 x 10
C1
Wall 'A' Hold
2 x 0:30
C2
Load + Hit
2 x 5
D1
A-March (Fast)
2 x 10
D2
A-Skip (Switch)
2 x 10
D3
1 Step Projection
2 x 3
E
2 Point Stance Sprint
6 x 10
F
Crossover Start Sprint
4 x 10
G
Jab Step Start Sprint
4 x 10
H
Hill Accelerations
4 x 10
I
Short Intensive Intervals (Passive)
2 x 15 @ 8
A1
Hip Series
2 x 5
A2
Bear Pos -> Table Top
2 x 5
B1
Pogo Circuit
2 x 10
B2
Lunge Drop Catch
2 x 10
B3
Lateral Step Catch
2 x 10
C1
Romanian Deadlift (RDL)
8, 6, 4, 4, 4, 4, 4, 4, 4, 4
C2
Push-Up
8, 6, 4, 4, 4, 4, 4, 4, 4, 4
D1
Front Foot Elevated Split Squat
3 x 8
D2
TRX Row
3 x 8
D3
Side Plank
3 x 0:30
E1
Lying Band Abduction
3 x 15
E2
Band Hip Flexion (standing)
3 x 15
E3
Cossack Squat (Front Rack)
3 x 10
F1
Lateral Raise With External Rotation
3 x 15
F2
DB Reverse Fly
3 x 15
A1
Hip Series
2 x 5
A2
Hop Sequence
3 x 10
B
Field Movement W/U
1 x 10
C1
Wall Shuffle Hold
2 x 0:30
C2
Shuffle Load + Hit
2 x 5
D1
Shuffle to Stick
2 x 10
D2
Shuffle Rebound
2 x 5
D3
Shuffle to Jab Step
2 x 3
E
2 Point Stance Sprint
6 x 10
F
Crossover Start Sprint
4 x 10
G
Build Up Sprint
3 x 30
H
Hill Accelerations
4 x 10
I
Tempo Run
2 x 50 @ 8
A
Hip Series
2 x 5
B
Bear Pos -> Table Top
2 x 5
C1
Med Ball Chest Pass
2 x 10
C2
Med Ball Slam
2 x 10
C3
Med Ball Rotation
2 x 10
D1
Bench Press
8, 6, 4, 4, 4, 4, 4, 4, 4, 4
D2
Pull-Up
8, 6, 4, 4, 4, 4, 4, 4, 4, 4
E1
Chest-Supported DB Row
3 x 8
E2
1-Arm KB overhead press
3 x 8
E3
Oblique Side Raise
3 x 10
F1
Cuban Press
3 x 15
F2
Seated External Rotation
3 x 15
F3
WYT
3 x 10
G1
Barbell Bicep Curl
3 x 20
G2
Skull Crushers
3 x 20
A
Hip Series
2 x 5
B
Load + Hit
2 x 5
C1
Pogo Circuit
2 x 10
C2
Squat Jump
2 x 10
D
Front Squat
8, 6, 4, 4, 4, 4, 4, 4, 4, 4
E1
Single Leg Hip Thrust
3 x 8
E2
Seated Calf Raie
3 x 8
E3
Hanging Knee Raise
3 x 10
F1
Band Hip Flexion (standing)
3 x 15
F2
Single Leg Chinese Plank (Alt)
3 x 15
F3
Lying Band Abduction
3 x 10
