1Team
Built for rugby league athletes who want to perform on game day, the 1Team In-Season Performance Program is a 10-week, game-centred S&C system designed to maintain strength, maximise power, and minimise fatigue. With just 2 gym sessions per week (≤55 mins), it uses proven methods like high-intensity low-volume lifting, VBT, and PAP to keep you strong, explosive, and fresh all season. Structured across 3 progressive blocks (Strength → Power → Sharpness) and aligned to your match schedule, this program ensures you’re primed to perform when it matters most.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
In Season - RAMP
1.Assault Bike or Row Erg (build pace) 90 sec — Raise HR progressively. Build from easy to moderate. 2. Glute Bridge (single-leg alternating) 10 ea — ACTIVATE — fire glutes before loading 3. Mini-band lateral walk 2x8m — Hip abductor activation. Maintain tension. 4. Hip 90/90 + thoracic rotation 5 ea — MOBILISE — hips and T-spine together 5. Ankle CARs + single-leg calf raise 6 ea — Ankle mobility for Olympic lift positions 6. Shoulder CARs + band pull-apart 6+10 — Full rotator cuff activation 7. Jump squat x3 + hang position drill x3 2 rounds — POTENTIATE — CNS ready for lifting
B
Power Clean
3 x 3 @ 82, 84, 85 %
C
Back Squat
3 x 4
D
Trap Bar Deadlift
3 x 3
E1
Prone Machine Hamstring Curl
3 x 5
E2
Copenhagen Plank
3 x 8
Prep
A
In Season - RAMP Upper
1. Row Erg or skip rope 90 sec — Raise HR. Dynamic movement. 2. Thoracic foam roller extension 60 sec — MOBILISE — 5 pauses at tight segments 3. Shoulder CARs (full rotation) 5 ea — Full controlled range — injury prevention 4. Band pull-apart 15 — ACTIVATE posterior shoulder 5. Face pull (band) 15 — Rotator cuff prep 6. Push-up + hold at bottom 5 — Chest and anterior shoulder prep 7. Med ball slam x3 + chest pass x3 2 rounds — POTENTIATE — upper body CNS activation
B
C1
Barbell Bench Press
3 x 4
C2
Weighted Chin Ups
4 x MAX
D1
Push Press
3 x 3
D2
Med Ball Chest Pass
3 x 5
E1
Jump Squat
3 x 4
E2
Box Jump
3 x 3
