Evolution Athletic Performance
Unleash your ultimate potential! Dominate the field with our proven Strength & Power program.
Elevate your game with our meticulously crafted preseason program, tailored to skyrocket your athletic prowess. Seize this golden opportunity to transform your body-emerge bigger, faster, and stronger while fortifying resilience and conquering your weaknesses.
Why choose us? Because success speaks volumes. I've personally developed and implemented this program with top-tier Rugby League teams, securing back-to-back premierships in fiercely competitive seasons. This program has helped produce current and emerging NRL and NRLW athletes. Now, it's your turn to experience the winning formula!
Continuing on from Phase 1, this is the 2nd phase of a 4 phase journey through the Pre-season Period.
🔥 Phase 2: Accumulation (Hypertrophy)
Don't settle for mediocrity—this is your ticket to a season of unparalleled performance. Get ready to conquer the upcoming Rugby Season with the program that has proven to deliver results. Your victory journey starts now!
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Uppers Warmup Circuit
Pushups 2x10 Band Pull Aparts. 2x10 Shoulder dislocations 2x10 Banded Rows 2x10 internal/external band rotations 2x6
B1
Pendlay Row
3 x 7
B2
Falling Med Ball Chest Throw
3 x 7
C
Bench Press
4 x 6
D1
DB Military Press
3 x 8
D2
Single arm DB row
3 x 8
E1
DB Overhead Tricep Extension
2 x 12
E2
DB Lateral Raise
2 x 12
E3
Sit-Ups
2 x 15
Prep
A
Lowers Warmup Circuit
Squat into hamstring raise 2x6 inchworm into pushup 2x6 pogo jump 2x10 Countermovement Jump 2x3 Lateral Lunge 2x5 each side
B
Barbell Back Squat Jump
3 x 7
C
Front Squat
4 x 6
D1
Bulgarian Split Squat
3 x 8
D2
Single Leg Hip Thrust
3 x 8
E1
Russian Twist
3 x 20
E2
Side Plank Hip Abduction
3 x 0:30
Prep
A
Uppers Warmup Circuit
Pushups 2x10 Band Pull Aparts. 2x10 Shoulder dislocations 2x10 Banded Rows 2x10 internal/external band rotations 2x6
B1
Pendlay Row
3 x 7
B2
Push Press
3 x 7
C
Overhead Press
4 x 6 @ 40 %
D1
Incline DB Bench Press
3 x 8
D2
Chin-Up
3 x 8
E1
Incline Bicep Curls
2 x 12
E2
Muscle Snatch
2 x 12
E3
DB/KB Side Bend
3 x 12
Prep
A
Lowers Warmup Circuit
Squat into hamstring raise 2x6 inchworm into pushup 2x6 pogo jump 2x10 Countermovement Jump 2x3 Lateral Lunge 2x5 each side
B
Trap Bar Jump
3 x 7
C
Trap Bar Deadlift
4 x 6
D1
Romanian Deadlift (RDL)
3 x 8
D2
Band Nordic curl
3 x 6
E1
DB Reverse Lunge
3 x 8
E2
overhead situps
3 x 12
