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 the last phase on a 4-phase journey to athletic supremacy:
⚡ Phase 4: Realisation (Power/Strength Speed)
Here our focus changes from Max Strength to Max Power & Speed. This block ideally leads you into the start of the season and is really important to further your development as an athlete and to be ready for the seasons 1st game. This will also lead you into an In-season Program where the focus will be to continue slowly building your power and strength, while maintaining size.
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
Overhead Press
4 x 2
B2
Split Jerk
4 x 2
C1
Overhead MB slam
4 x 2
C2
Band assisted clap Pushup
4 x 3
D1
Chin-Up
3 x 3
D2
MB Rotational Shot Put throw
3 x 4
E1
Cable Tricep Pushdown
2 x 5
E2
MB catch and throw Sit up
2 x 5
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
Front Squat
4 x 2
B2
Barbell Squat Jump CMJ)
4 x 2
C1
Depth Drop jump
4 x 2
C2
High Pogos Over Hurdles
4 x 3
D1
Bulgarian Split Squat Jump
3 x 3
D2
Banded KB Swings
3 x 3
E1
lateral lunge to skip
2 x 3
E2
Banded Twists
2 x 5
Prep
A
Uppers Warmup Circuit
Pushups 2x10 Band Pull Aparts. 2x10 Shoulder dislocations 2x10 Banded Rows 2x10 internal/external band rotations 2x6
B1
Barbell Bench Press
4 x 2
B2
Bench Press Throw
3 x 2
C1
Drop Chest Toss
4 x 3
C2
Band assisted clap Pushup
4 x 3
D
Hang Snatch High Pull
3 x 5
E1
clapping inverted row
2 x 3
E2
DB Push Press
2 x 3
E3
DB Lateral Raise
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 Deadlift
4 x 2
B2
Hang Power Clean
4 x 2
C1
Depth Scissor Jumps
4 x 2
C2
Low Pogo + High Pogo
4 x 3
D1
Hip thrust jumps
3 x 3
D2
Power Hamstring ISO switches
3 x 3
E1
CMJ to lateral jump & Stick
2 x 2
E2
GHD Plate Punch Hold
2 x 5
