Elite Rugby League

jfreeperformance

Rugby
Coach
Jarrod

Rugby League is an intense sport, and success demands intense preparation.

To perform at an elite level you need to prepare like an elite athlete.

That's where I come in. Strength & Conditioning Coach in rugby league for the past 10 years, I've worked with 11 NRL players, 6 National players, over 50 NSW and QLD Cup players, and great female players including Elise Smith (NRLW), Georgia Willey (NSW u19), and Hollie Massey (NSW Country).

Built specifically for the Australian rugby league season, this program will help you develop the strength, power, conditioning and speed you need to dominate the rugby league field.

It's time to stop guessing.

Make this season your best one ever by using the same principles that have helped dozens of champion players perform at the highest levels.

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Develop Elite Strength & Power
Strength training for rugby league is more than just loading up a bar and going for it. Lift with intensity and discipline, progressing and balancing your training with direction so you reach the important point of the season still displaying strength and power that makes your opponents want to avoid you.
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Training With A History of Success
This program is built on the same methods and principles that have helped develop dozens of champion players over a decade of coaching. Our goal is to help you reach your performance potential so you can let your footy do the talking.
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Be Stronger Into Contact
Rugby League is a collision sport, and your training needs to reflect that. This program is designed specifically to prepare you for the physicality of rugby league, helping you win more collisions and make yourself a force on the field.
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Develop Resilience
Footy players have heaps of common injuries and niggles, and this program aims to improve your resilience and eliminate these problems as much as possible. Targeting areas that are commonly under-trained in rugby league players, your training will help improve your resilience to keep you on-field performing at your best for longer.
Features
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Programming 6 days per week
4 strength sessions plus 2 conditioning sessions every week in preseason means you will get stronger, fitter, and more rapid with every week.
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Rapid videos for every movement
How-to videos that you can watch and understand in less than a minute, so you can whip your phone out and get up to speed in between sets in the gym.
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Straight to your phone
The TrainHeroic app is super simple to use and delivers everything you need straight to your phone. It even has great timers on it!
Equipment
Required
Dumbbells // Barbell // Trap Bar // Resistance Bands // Conditioning Machines (Rower/Ski Erg/Assault Bike) // Med Ball
Recommended
Ab Roller // Landmine Attachment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
GAMEDAY
Monday
FIELD - Acceleration & Speed

Prep

A

PREP (Field) - High Speed Running

* 20m for ALL movements * Calf Raise Walk Hamstring Sweep Over Hurdle Skip Arabesque Walking Lunge Butt Kick (Low) A-Skip Karaoke/Grapevine (each way) Butt Kick (High) High Knees Power Skip * 10m for all runs * Run at 75% Run at 85% Run at 90% Run at 95%

B

FIELD - Falling Start Acceleration

4 x 5

C

FIELD - 3-Point Start Acceleration

4 x 10

D

FIELD - Rolling Start High-Speed Run

4 x 10

Tuesday
GYM - Pull

Prep

A

PREP - ERL Pull #2

3 ROUNDS Prone Y-W Raise x 10 Inchworm x 5 Band Pullapart (Floor) x 10

B

KB Russian Swing

3 x 10

C1

Trap Bar Deadlift

3 x 8

C2

Bird Dog

3 x 8

D1

Undergrip Pull Up

3 x 8

D2

Pallof Press

3 x 8

E1

Hamstring Slideout

3 x 12

E2

Cable Rope Face Pull

3 x 12

F

DB Alternating Curl

3 x 15

Wednesday
GYM - Push

Prep

A

PREP - ERL Push #1

2 ROUNDS Prone Incline Y-W Raise x 10 Overhead Squat x 10 Push Up T-Rotation x 5

B

Lateral Bound

2 x 4

C1

DB Split Squat

3 x 8

C2

Deficit Push Up

3 x 8

D1

BB Hip Thrust

10, 10, MAX

D2

DB Hammer Press

3 x 10

E1

Band Scarecrow

3 x 12

E2

Down/Up Plank

3 x 12

Thursday
FIELD - Conditioning

Prep

A

PREP (Field) - Mid-Intensity

* 20m for ALL movements * Calf Raise Walk Over Hurdle Skip Open Gate Skip Hammy Sweep Karaoke/Grapevine (each way) High Knee Butt Kick S-Run A-Skip 2 x 10m Shuttle into 20m Run at 80%

B

FIELD - 40m Return

3 x 4

Conditioning

C

FIELD - Half/Full Shuttle 200s

1 rep = 50m Return Shuttle into 100m Straight Line Run (200m total) 1 set of 3 60s rest between reps

Friday
GYM - Upper Body

Prep

A

PREP - Upper Body (Simple #2)

30 x Band Pullapart 30 x Plate Overhead Press 30 x Band Chest Pull (Undergrip) 10 x Plate Around-the-World (each way)

B

Band Bench Press

2 x 10

C1

DB Incline Bench Press

3 x 15

C2

DB Incline Row

3 x 15

D1

Cable Pulldown (Undergrip)

3 x 15

D2

DB Lateral Raise

3 x 15

E

Cable Rope Face Pull

3 x 20

Saturday
GYM - Lower Body

Prep

A

PREP - Lower Body (Simple #3)

4 mins x Bike, Ski, or Row 20 x Split Squat (each leg) 10m x Miniband Crab Walk (each way) 5 x Jump Squat

B

DB Goblet Squat

3 x 10

C

DB RDL

3 x 10

D

Sled Push

4 x 20

E

Hamstring Curl (Machine)

3 x 20

F

BB Decline Calf Raise (Smith Machine)

3 x 15

Coach
coach-avatar Jarrod

Strength & Conditioning Coach of the Canberra Raiders Jersey Flegg (u21s) team, with a decade in the game, I've been helping develop elite rugby league athletes since 2013. With a Masters degree and accreditations in both Australia and the US, I use science and experience to help make rugby league players elite.

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Get Ready To Dominate

Simple, effective training that fits in the palm of your hand and uses the same methods as NRL professionals, this is your ticket to dominating your competition with strength, power, and intense physicality.

Get Elite Rugby League
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FAQs
What level of player is this program for?
Any rugby league athlete from local to professional will benefit, and Rugby union players will also make great progress here too!
Does this program work for in-season training?
Yes! Elite Rugby League is designed for the Australian Rugby League calendar of most teams playing from April-September, with training changing and developing based on the time of season.
Do I need to have access to a gym?
Elite Rugby League is designed for a well-equipped gym or home gym, so it's very strongly recommended that you have access to a gym.
What if my team training days interfere with this program?
There is guidance included on which days and times to hit your sessions but if there is any team training that interferes and you can't figure it out, send a message and we'll discuss the best scheduling options for you!
Do I need to have gym experience?
6 months of strength training experience is recommended, along with a disciplined mindset that will reduce intensity or difficulty of exercises if needed for safety.
The Proof
verified-athlete-avatar Jeremiah Simbiken

PNG Rugby League 2022-Present

Verified Athlete

"Canberra Raiders SG Ball 2018-19 and jfreeperformance athlete 2022 preseason"

verified-athlete-avatar Georgia Willey

Australia Schoolgirls 2022

Verified Athlete

"Strength and Conditioning Program 2022"

verified-athlete-avatar Canberra Raiders SG Ball Team

2021 SG Ball Premiers

Verified Athlete

"Elite team of players who have progressed to even bigger things"

verified-athlete-avatar Elise Smith

NRLW Raider #21

Verified Athlete

"NRLW Canberra Raiders 2023"

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Elite Rugby League
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Elite Rugby League
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Elite Rugby League
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Elite Rugby League