Sledge Strength

Rugby, Football , General Fitness
Coach
Carl Sledge

The 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

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Acceleration Off-Season WK1

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

Monday
Full Body Strength Off-Season

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

Wednesday
Speed Off-Season Session 2 WK1

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

Thursday
Upper Body Strength Off-Season WK1

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

Friday
Lower Body Strength Wk1

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

Coach
coach-avatar Carl Sledge

Monster Off-Season