Townsend strength
RugbyFeatures
6 sessions per week
Must use App app to view and log training
Program Training
upper body prep 2
A
Banded lat distractions Banded shoulder distractions Banded pull aparts Yoga push up Prone ITY Triple threats
B1
Drop catch press up
2 x 5
B2
Supine Med Ball Throw
2 x 5
C1
Barbell Bench Press
3 x 5
C2
3 iso hold chin ups
3 x 5
D1
Seated DB Shoulder Press
3 x 8
D2
Seated Row
3 x 8
E1
Resistance Band Woodchop
3 x 8
E2
DB Side Bend
3 x 8
E3
Cable face pull
3 x 12
Conditioning
F
Arm Farm
Supinated grip curls x 10 Hammer grip curls x MAX Rope tricep extensions x 10 Diamond press ups x MAX
G
Watt Bike
4 x 4:00
Conditioning
A
Lower body prep 1
Worlds greatest stretch Adductor rock back Inchworm Cossack squat TKE
B1
Pogo Jump
1 x 20
B2
Plate pogos
1 x 20
C1
Med Ball Hip Extension
2 x 8
C2
Bilateral hip projections
2 x 8
D1
Trap Bar Jumps
3 x 4
D2
Banded Broad Jump
3 x 3
E1
Box Squat
5, 4, 3, 3
E2
DB rocker jump
3 x 3
F1
RDL
3 x 5
F2
Floating Heel Goblet Split Squat
3 x 8.8
F3
Copenhagen
3 x 20
Conditioning
G
DB arm farm
Hammer curls x 10 spider curls x 10 DB skull crusher x10 close grip press ups x 10 3-5 rounds
Conditioning
A
Linear speed drills 2
A-Skip B-Skip A-switch with bounce Triple switches Straight leg bounds 2 x 10m
B1
Forward Pogos
1 x 20
B2
Ankling
1 x 20
C1
Ankle Dribble
2 x 15
C2
Shin Dribble
2 x 15
C3
Knee dribble
2 x 15
D
Bounds for height
1 x 20
E
Long Accelerations
3 x 50
A1
Open Step isometric
2 x 20
A2
Open step load and smash
2 x 10
B1
Cross over Isometric
2 x 20
B2
Cross over loads and smash
2 x 10
COD warm up 1
C
A-skip B-skip A-switch Karaoke Step overs Jockey run Low shuffle Run and rotates Striaght leg bounds 2 x 10m
D
Half knee lateral acceleration
1 x 6 @ 10
E
Cross over into 3 step push
1 x 6 @ 10
F
Single Cut
2 x 6
G
2-Step Lateral Shuffle
3 x 15
Full body prep 1
A
Banded hip distractions x 20s Worlds greatest stretch x 5es Inchworms x 10 Single leg RDL x 8 Prone arm circles x 10
A-series
B
A march A skip A switch High knees Straight leg bounds 2 x 10m
C1
Drop jump to box
2 x 3
C2
Banded Yuri
2 x 8
D1
Hang high pull
3 x 4
D2
Split stance rotating med ball throws
3 x 5
E1
BB low box step up
3 x 5
E2
Alternating step up jump
3 x 4
F1
Banded bench press
3 x 5
F2
Weighted Chin Ups
3 x 3
G1
Landmine Shoulder Press
3 x 8
G2
Landmine Anti-Rotation
3 x 8
G3
Long Lever Hammy March
3 x 20
A1
Hang high pull
5, 4, 3
A2
Box Jump
3 x 3
A3
Band Assisted Explosive Press Ups
3 x 5
A4
Resistance Band Woodchop
3 x 6
B1
Sprinter Calf Isometric
2 x 3 @ 3
B2
Single Long lever hamstring isometric
2 x 20
B3
Copenhagen
2 x 20
