RFC Academy: USA (North & Midwest): Training by Luke Lewis in TrainHeroic

Rugby Forwards Club - Strength & Conditioning

Coach

Luke Lewis

Features
4 sessions per week
Must use App app to view and log training
Team Training

$25 / mo

Start My 7-Day Free Trial

Why RFC?

Rugby Forwards Club provides forwards-specific, season-aligned S&C programmes. With 10+ years of professional experience in rugby and S&C, we are THE place for Rugby Forwards to excel their game. As Forwards ourselves, we understand what YOU need for the true demands of the positions, and our programmes are designed specifically with YOU in mind.

Comprehensive Guide

Every exercise comes with clear video demonstrations and instructions inside the app. If you’ve never seen a movement before or you’re unsure on technique, you’ll have step-by-step guidance to ensure you’re training with confidence and getting the most out of every session.

Professional Level S&C

This professional-level S&C develops all the physical qualities rugby forwards need to excel. From maximal strength in the scrum to explosive power in collisions, plus position-specific speed and conditioning, the programme ensures you train for the demands of games and training, building the complete athletic profile to dominate on the field.

For The Entire Season

RFC delivers year-round, periodised programming for rugby forwards, designed to develop and maintain the physical attributes needed to excel in your position. It is a one-stop shop, providing continuous, position-specific training so players always have the right program at the right time.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

All through TrainHeroic App

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Option A: Alactic power Off-Feet

Alactic Power Intervals

10 x 10 @ 50

Monday

Week 1 Day 2

Prep

Extensive Jump Circuit

- Deep Range Scissor Jump x5 Each Leg - Linear Pogo x10m - Lateral Pogo x10m - Split Stance Pogo x10m - Split Stance Exchange Pogo x10m x3 Rest as much as needed between exercises Rest 1min between sets

KB Jump

3 x 5 @ 25 %

Squat Pattern of Choice

10 x 2 @ 60 %

Box Jump

10 x 2

SL DB RDL

3 x 8

DB RFESS

3 x 0:30 @ MAX

Calf Raise

3 x 0:30 @ MAX

Prep

Lower Body Isometric Circuit

Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets

Tuesday

Week 1 Day 3

Prep

Bodyweight Movement Circuit

- Bear Shoulder Taps x10EA - Bear Step Through x10EL - Bear To Pike x10 - Bear Crawl x10m - Crab Walk x10m Rest as much as needed between exercises (>30s)

Prep

Extensive Medball Circuit

Perform the following as a circuit. Use a 3-5kg ball. Chest Pass 2x10 Rotational Pass 2x10E/S Overhead Throw 2x10 Hurricane Slam 2x10E/S Rest as much as needed between exercises, rest 2-3mins between circuits

Clap Push-Up

3 x 5

Inverted Row

3 x 5

Horizontal Push of Choice

10 x 2 @ 60 %

Chin Up

2 x MAX

Alternating DB Shoulder Press

3 x 8 @ 8

DB Seesaw Row

3 x 8

Strength/Power

Upper Body Volume

- DB Lateral Raise x 12 - Face Pull x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2

Bicep Exercise of Choice

3 x 12 @ 9

Tricep Exercise of Choice

3 x 12 @ 9

Thursday

Option A: Alactic power Off-Feet

Alactic Power Intervals

4, 6, 8 @ 10

Thursday

Week 1 Day 5

Prep

Extensive Jump Circuit

KB Swing

3 x 5 @ 25 %

Trap Bar Deadlift

10 x 2 @ 60 %

Banded Broad Jump

10 x 2

DB Box Step Ups

3 x 0:30 @ MAX

Hamstring Curl of Choice

3 x 0:30 @ MAX

Calf Raise

3 x 0:30 @ MAX

Prep

Lower Body Isometric Circuit

Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets

Friday

Week 1 Day 6

Prep

Bodyweight Movement Circuit

- Bear Shoulder Taps x10EA - Bear Step Through x10EL - Bear To Pike x10 - Bear Crawl x10m - Crab Walk x10m Rest as much as needed between exercises (>30s)

Prep

Extensive Medball Circuit

Clap Push-Up

3 x 5

Inverted Row

3 x 5

Standing Overhead Press

10 x 2 @ 40 %

DB Alt. Incline Bench Press

3 x 8 @ 8

SA Lat Pulldown

3 x 12

Bicep Exercise of Choice

3 x 12 @ 9

Tricep Exercise of Choice

3 x 12 @ 9

Coach

Luke Lewis

Your Journey Starts Here!

Start your FREE trial now!

Start My 7-Day Free Trial

FAQs

What if I can’t complete all the sessions in the week?

That is fine! You only need to complete what you are capable of doing. If you want to move around some of the days to fit your schedule, then that works too!

What happens when I start my season?

The programme is planned out to roughly match your rugby schedule, so when your games begin, the programme will automatically flow into an in-season training plan.

How old do I have to be?

Players must be over 16, and it is recommended to be accompanied by an adult if under the age of 18.

The Proof