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!
This is Phase 3 along the road of a 4-phase journey to athletic supremacy through the pre-season:
💪 Phase 3: Intensification (Max Strength/Power)
Here we move from focusing on hypertrophy to Max strength. This is an important phase so make sure you follow the instructions for each exercise to get the most out of it.
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
Push Jerk
3 x 3
B2
Overhead Press
3 x 3
C1
Chin-Up
3 x 6
C2
Incline Bench Press
3 x 6
D1
Skull Crushers
2 x 8
D2
DB Fly
2 x 8
D3
Barbell Situps
2 x 8
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
B1
Barbell Squat Jump CMJ)
3 x 3
B2
Front Squat
3 x 3
C1
Bulgarian Split Squat
3 x 6
C2
Romanian Deadlift (RDL)
3 x 6
D1
DB Lateral Lunge
2 x 6
D2
GHD Russian Twist
2 x 6
Prep
A
Uppers Warmup Circuit
Pushups 2x10 Band Pull Aparts. 2x10 Shoulder dislocations 2x10 Banded Rows 2x10 internal/external band rotations 2x6
B1
Bench Press Throw
3 x 3
B2
Barbell Bench Press
3 x 3
C1
Behind the neck Shoulder press
3 x 6
C2
Bent Over Row
3 x 6
D1
EZ Bar Curl
2 x 8
D2
Barbell Upright Row
2 x 8
D3
DB Lateral Raise
2 x 8
D4
DB Side Bend
2 x 8
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
B1
Trap Bar Jump (CMJ)
3 x 3
B2
Trap Bar Deadlift
3 x 3
C1
Barbell Hip Thrust
3 x 6
C2
Nordic Curl
3 x 5
D1
DB Reverse Lunge
2 x 6
D2
GHD Side Bend
2 x 8
