Contact Strong (PRO)
Tackle University
Rugby, FootballThe CONTACT STRONG program by Tackle University lets you follow a pro team's exact strength and conditioning regime, from anywhere in the world - in real time. The days of training like an amateur are over. It's time to train like a pro. Exactly like a pro.
CONTACT STRONG is designed for athletes and/or coaches in contact and collision sports including rugby union, rugby league and American football. We are particularly adept at developing the physical qualities necessary for contact and collisions, crafting more imposing, intimidating, but resilient athletes.
The program is therefore based on Tackle U's extensive experience preparing athletes for the unique and rigorous demands of the toughest sports on the planet. The programming will be led by Tackle U Co-Founder, Coach Liam, and will follow the real day to day programming provided to the professional rugby league players in his care.
As well as athletes who can sign up on an individual basis, coaches can provide the programming to their players - or even set up their own area in TrainHeroic to manage their team's progress using the Contact Strong program.
Currently Head Coach of a team in the French Elite 1 competition, France's the top division of rugby league, Coach Liam was previously Head of Physical Preparation for multiple teams, taking a holistic approach to preparing contact athletes using methods which have repeatedly proven to create physical, imposing teams and individual athletes.
The program will cover all the ingredients needed for athletes wanting to build a physical, imposing edge on the field of play: strength, power, explosiveness, speed & acceleration, hypertrophy, conditioning as well as pre-game nervous system priming.
We won't just proscribe exercises, we'll take you through the logic and the why as we go, to increase your training IQ as well as the other physical qualities we will be developing. Hell, we'll even tell you what tracks are blasting that week in the weight room deep in the bowels of our stadium.
If you want to develop brute strength and relentless conditioning to dominate collisions and control opponents, and become a menace to the opposition, then this program is for you.
A1
Band Pull-Apart
2 x 20
A2
Banded Bicep Curl
2 x 10
A3
Banded Pulldown
2 x 15
A4
Standing Plate Squeeze
2 x 8
B
Med Ball Wall Throw
10, 5, 3
C
Smith Machine Bench Throws
5, 4, 3 @ 1:00
D
Barbell Bench Press
10, 8, 6, 5, 5, 5, 5 @ _ , _ , _ , 9, 9, 9, 8
E1
Pendlay Row
8, 6, 6, 6 @ 8
E2
4-Way Banded Neck Isometrics
4 x 60
F
DB Farmer's Walk
2 x 35 @ 8
G1
Banded Triangle Push Ups
2 x 12 @ 7
G2
Cable Facepull
@ 6
H1
Barbell Sit Ups
3 x 10
H2
Alternating DB Hammer Curl
3 x 8
A
Sprinter Sit-Ups
3 x 6
B
4 Way Pogo Complex
3 x 10
C
High Knee Carioca
2 x 15
D
A-Skip
1 x 10
E
B-Skip
1 x 10
F
Power Skip
2 x 6
G
Straight Leg Bounds
3 x 10
H
Belly Sprint
2 x 5 @ 9
I
Sprint
2 x 10 @ 10
J
Sprint
2 x 20 @ 10
K
Curve Sprint
2 x 15 @ 10
L
Broad Jump
3 x 3
M
Lateral Bound
3 x 3
N
Trap Bar Power Shrugs
3 x 3 @ 8
O
Romanian Deadlift (RDL)
3 x 6 @ 7
P
Glute Bridge Hamstring Walkout
2 x 5
A
Assault Bike
3 x 4:00
B
Rowing
3 x 5:00
C
Stationary Bike
1 x 20:00
D
Static Stretch
1 x 5:00
A1
Band Assisted Pogo Jumps
3 x 8
A2
Bent Over Med Ball Chest Throw
10, 5, 5
B1
Band Assisted 1/2 Squat Jumps
3 x 6
B2
Med Ball Slam
8, 5, 5
C
Hang Clean High Pull
5, 3, 3, 3 @ 5, 8, 8, 8
D
Suitcase Deadlift
3 x 5 @ 8, 9, 9
E1
Single Arm Dumbbell Incline Press
8, 6, 6, 6 @ 7, 8, 8, 8
E2
1-Arm DB Row
10, 8, 8, 8 @ 7, 8, 8, 8 lb
F
Landmine Bar Twist
3 x 10 @ 7 lb
G
H1
Copenhagen Plank
3 x 0:20
H2
Lat Pulldown
12, 10, 10
I1
Rolling Tricep extensions
15, 12, 10
I2
EZ Bar Curl
15, 12, 10
I3
DB Reverse Fly
15, 12, 10
A1
WORLD'S GREATEST STRETCH
1 x 10
A2
Air Squat
1 x 10
A3
Single Leg RDL
1 x 10
A4
Cossack Squat
1 x 10
B
High Pogo
2 x 10
C
Box Rocker Jump
2 x 5
D
Prowler Sled March
3 x 10
E
Box Squat
8, 6, 5, 5, 5, 5 @ _ , _ , _ , 9, 9, 9 lb
F1
DB Step Up
3 x 3
F2
Power Step-Up
3 x 3
G
Prone Machine Hamstring Curl
12, 10, 8
H
Calf Raise
3 x 5 @ 1:00
I
Ab Wheel
2 x 8 @ 0:45
Coach Liam
Coach Liam is a founder of Tackle University. He is current Head Coach of pro rugby league team, Sporting Olympique Avignon XIII, who play in France's Elite 1 competition. He was previously Head of Physical Preparation, responsible for team strength & conditioning. He is a specialist in contact & tackling with a holistic approach to preparing human beings for the unique demands of collision sports
To our knowledge, this is one of - if not the only - program online that lets you follow along with a pro rugby team's exact day to day and week to week program, in real time, from anywhere in the world. Our athletes are jacked, physical, fast and aggressi
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Rio
Rugby League/Union Player, USA Rugby U18
Verified Athlete"This program is the perfect mix of what I've been looking for. I'll be coming back stronger than ever."
François
Pro Rugby League Player
Verified Athlete"This programming has not only developed my athletic abilities and physical qualities, I have learned so much about strength & conditioning for contact sports. Before, my training was very generic, now it is designed specifically for power, explosiveness and conditioning for contact."
When you join a team you’re getting more than programming, you’re joining an online community.
Contact Strong (PRO)
Contact Strong (PRO)
Contact Strong (PRO)
