The XV Avletic Club
Avletic Performance
RugbyWelcome to THE XV AVLETIC CLUB, a subscription-based training program for rugby union players!
This program focuses on improving key qualities associated with all aspects of rugby union such as speed, strength, power, mobility, and conditioning. This program is designed with the same training principles used with professionals yet is tailored with the options and flexibility for your schedule around work.
You'll have access to a comprehensive training plan, expert coaching, and a community of like-minded rugby enthusiasts who share the same need to be the best rugby player they can be.
The XV Avletic Club contains 3-4 strength/power sessions depending on the time of the season as well as 1-2 speed sessions on the field. You have the option of adding specific or general conditioning sessions to improve energy system development needed for the demands of rugby union.
Time to join the club!
PRICE IS IN USD
A1
Thread the Needle
2 x 10
A2
Dowel Shoulder Openers
2 x 10
B
Banded overhead press
3 x 15
C
MB Chest Pass (Extensive)
3 x 10
D
Bench Press
3 x 8
E1
Seated cable pulldown
3 x 8
E2
DB Side Bend & Pull
3 x 8
F
Prone Plank
6 x 30
A1
Side-Lying Pelvic Rotation
2 x 8
A2
90/90 Hip Rotation
2 x 8
B
Side Plank Abduction
3 x 12
C
Rack assisted squat jump (extensive)
3 x 6
D
Front Squat
3 x 8
E1
DB Split Squat
3 x 10
E2
Lying eccentric hamstring slide-outs
3 x 10
F
Alternating Arm + Leg Deadbug
6 x 6
Field Prep
A
Field Movement Flow
Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side
Field Prep
B
Field Dynamic Warm Up
Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m
C1
Pogos (Forward & Back)
2 x 5
C2
Pogos (side to side)
2 x 5
D
A-Switch Hold
3 x 5
E
Dribble Bleed
4 x 40
A
Walk
1 x 60:00
Threshold Intervals
A
Complete 5 mins Assault Bike & 5 mins Rower for a total of 30 minutes (3 Rounds). Keep the intensity at a 6/10 the whole time OR Keep your heart rate between 120-140 beats/min if you have access to a heart rate monitor
A1
Side-Lying Pelvic Rotation
2 x 10
A2
Lying Lumbar Rotations
2 x 10
B
Copenhagen Hold (short lever)
3 x 30
C1
DB RDL
3 x 8
C2
DB Box Step Up
3 x 6
D1
Straight-knee slantboard calf raise (weighted)
3 x 20
D2
SL Leg Extension Hold
3 x 30
A1
Thread the Needle
2 x 10
A2
Dowel Shoulder Openers
2 x 10
B1
6-Way Banded Neck Series
3 x 6
B2
Prone DB Y-T-W
3 x 5
C1
Chest-Supported Incline DB Row (Alternating)
3 x 8
C2
DB Military Press (Alternating)
3 x 8
D
Seated Cable Face Pull
3 x 15
E1
Cable hammer curl
3 x 20
E2
Cable tricep pulldown
3 x 20
Ben Bidencope
Physical preparation coach with more than 8 years experience working with amateur and professional rugby union/league athletes.
Be a part of the BEST online training community for rugby union players for just only $5 per week ***PRICE IS IN USD***
Start My 7-Day Free Trial
Rory Suttor
Australia U20 Rugby Union
Verified Athlete"Ben has been an unreal coach over the past year. I am definitely feeling stronger and moving a lot better on the field since I started his program."
Steven Leavasa
Counties Manakau Rugby Union
Verified Athlete"Ben is very easy to work with and during my time working with him, I was able to learn a lot about taking care of my body whether it was with preparation, injury management or recovery."
When you join a team you’re getting more than programming, you’re joining an online community.
The XV Avletic Club
The XV Avletic Club
The XV Avletic Club
