Rugby Pre Season

DNA Strength and Performance

Rugby, Strength & Conditioning
Coach
Andrew Watsford

This 8 week program is designed to get you strong and powerful for your upcoming rugby season, consisting of 3 weekly strength and power sessions and 1 optional speed and light conditioning session. This program will focus on the elements rugby players need to excel in the sport and to help prevent common injuries.

This program features the big lifts that will impact you in the most beneficial way without the extra unnecessary exercises that will tax your body and energy systems.

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Strong and Powerful
Become stronger and more powerful than you have been in previous season, rugby is a field sport where not only skill but strength and fitness play a vital role especially in the 1% areas - be the difference for your team!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Power Rack // Weight Plates
Recommended
Cones // Drill Ladder
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Back Squat

5 x 5 @ 70 %

B

Bench Press

5 x 5 @ 70 %

C

Power Clean

3 x 3 @ 60 %

D

Reverse Hyperextension

3 x 15 @ 40 %

Monday
Week 1 Day 2

A

Single Leg Bounds

3 x 10

B

Speed Ladder

1 x 5:00

C

5 Cone Zigzag Drill

3 x 1

Conditioning

D

4 Cone Drill

Perform 4 Cone Drill 5 times - rest 30 sec then complete another 2 rounds

Tuesday
Week 1 Day 3

A

Shoulder Press

5 x 5 @ 70 %

B

Rack Pull

5 x 5 @ 70 %

C

Pendlay Row

5 x 5 @ 70 %

Thursday
Week 1 Day 5

A

Romanian Deadlift

5 x 5 @ 70 %

B

Front Squat

5 x 5 @ 70 %

C

Partner Neck Isometric

3 x 4 @ 10

Coach
coach-avatar Andrew Watsford

Andrew is a leading strength and conditioning coach, specialising in rugby union. Andrew has worked with elite level teenage and young adult athletes within school settings in Australia

FAQs
I need assistance with a exercise or drill can I get help?
Of course! I am here to help guide you through the program as you need.
Rugby Pre Season