IN SEASON 8 WEEK PROGRAM (Gym & Speed)
Kyle Wyatt
Rugby, Football , Lacrosse, Gaelic FootballThe 12-week in-season program is built to keep athletes at their best from Round 1 through to finals. Each session is carefully designed around the demands of weekly competition—maintaining strength, power & speed without adding unnecessary fatigue. The focus is on keeping athletes fresh for game day, while still progressing physically throughout the season.
Unlike generic gym plans, this program accounts for your weekly schedule leading into games enabling you to be firing come gametime. Athletes can expect to stay stronger in contact, faster and more powerful on the field, and resilient against injury. The result? Consistent performance across the season, with the confidence of knowing you’re peaking when your team needs you most.
Program Structure:
2x Full Body Workouts
1x Power Session
2x Speed sessions you can do pre training
1x Optional Recovery Session
Warm Up
A
2 Rounds: Push Up + T Spine x 12 Wall Hurdle Spindle x 10ea Plate Lateral Skater x 6 MB Alt Split Squat Jump x 10
B1
Seated Box Jump
3 x 4
B2
Power Clean
3 x 4
C1
Barbell Bench Press
3 x 5 @ 70, 75, 80 %
C2
Hanging Leg Raise
3 x 10
D1
Barbell Bulgarian Split Squat
2 x 5
D2
Chest Supported DB Row
2 x 12
E1
Half Kneeling SA DB
2 x 12
E2
Band Assisted Nordic
2 x 5
E3
Calf ISO Hold
2 x 30
Extra - Arm Circuit
F
3 Rounds: DB Hammer Curl x 12 DB French Press x 12 Cable Lateral Raise x 12
A
Skip/ Laterals Warm Up
For Completion
Mobility
B
Mobility Block- Acceleration
10 Reps each side: Leg Swings Sprinter stretch Roll & Reach Scorpions 10m of each: Sweeps Lateral Lunge Lunge + Twist Figure 4 Stretch + Any additional extra mobility you need
Plyometrics
C
Plyometric Block- Acceleration
10m Each: Toe walk Heel Walk Pogo Leap- Light Height Pogo Leap - Medium Height SL Line Hop (Foward & Backward)
Speed Technique - Acceleration
D
Technical Block- Acceleration
Complete 10m of each drill: A Switch A Skip Lateral Push to Base Hip Flip Wall Switch x10 reps Load & Lift x5 each side
E
1/2 Kneeling 3 Step
2 x 5
F
Resisted Acceleration
3 x 10
G
2 Point Start
6 x 15
H
Lateral Staircase Bound
3 x 10
Warm Up
A
2 Rounds: Worlds Greatest x 10ea Up Dog / Down Dog x 10 Pogo x 20 Med Ball Undulating Squat Jump x 10
B1
Hang Clean Shrug
3 x 4
B2
Hurdle to Box Jump
3 x 4
C1
Barbell Back Squat
3 x 5 @ 70, 75, 80 %
C2
Deadbug
3 x 16
D1
DB Incline Press
2 x 10
D2
Hand Supported SL RDL
2 x 8
E1
Chin Up
2 x 6
E2
Reverse Nordic
2 x 6
E3
SL Roller Bridge
2 x 10
Extra - Arm Circuit
F
3 Rounds: DB Curl x 12 Cable Tricep Pushdown x 12 DB Lateral Raise x 12
A
Skip/ Laterals Warm Up
Mobility
B
Mobility Block- Max V
Wall Leaning Hip Lock x10 each side Couch Stretch x 30s Frog Squat x10 90/90s x10 10m Worth of: - Knee Hug to Toe touch - Lateral Lunge - Lunge + Reach - Leg Swing Skip
Plyometrics
C
Plyometric Block- Max V
Pogo Leap- Light Height x10m Pogo Leap - Medium Height x10m Light Bound x10m Medium Bound x10m Pogo To Tuck Jump 2x10m Bound - with run in 2x20m
Speed Technique- Max Velocity
D
Technical Block- Max V
10m of each: A Switch A Skip Scissors Short (Short length- speed focus) Scissors Long (Longer steps- distance focused)
E
Dribble Holds
1 x 40
F
Fly 10
2 x 30
Warm Up
A
2 Rounds: Curtsy to Lateral x 6ea Kneeling Thoracic Rotation x 5 Slam Ball x 5 Load and Lift x 5ea
B1
Hurdle Hop / Stick
3 x 4
B2
Plate Hinge to Hip Lock
3 x 4
C1
Rocket Split Squat
3 x 4
C2
MB Rotational Throw
3 x 3
D1
DB Push Press
3 x 4
D2
Banded Yuri
3 x 5
Extra - Arm Pump
E
1 Set x 60 Total Reps Run the Rack Band Pushdown
A
Bike Rower or Ski
1 x 10:00
Mobility Recovery Circut
B
2 Rounds of: Couch Stretch x30s Curtsy to lateral x5 each side Frog Squat x10 Band Dislocate x5 Thoracic Rotation x5 each side
Wet Recovery
C
Your choice of: Pool/ Swim (20mins water above shoulders, light movement) Sauna (10-15mins +light body movement) Ice bath (5-10mins)
Kyle Wyatt
Helping rugby players get faster, gain muscle & get stronger so they dominate on the field ⚡️
Want to progress throughout the season and still be firing come game time? My 12-week In-Season Program keeps you in top form for consistent performance while reducing fatigue and injury risk to go from Round 1 to the Finals. It starts now!
Get IN SEASON 8 WEEK PROGRAM (Gym & Speed)
