Elite Rugby League

jfreeperformance

Rugby

Coach

Jarrod

To be elite, you need to train elite.

Train like an NRL player with Elite Rugby League. Created for rugby league players who are driven to reach the next level and beyond, this program covers every rep of strength development you will need as a rugby league player. You will have five days of strength, mobility and recovery planned and at your fingertips.

In-season strength and power? Check.

Post-season transition? Check.

Preseason? Check.

Built for the Australian rugby league calendar, this program is your guide that will let you train hard, make more strength and power progress than you ever have before, and dominate the rugby league field.

$49 / mo

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Lift Like NRL Players

Designed with the same techniques and concepts used to help develop 10 NRL players and deliver premierships to clubs around Australia, Elite Rugby League puts these training methods in the palm of your hand. Train like an NRL player to become a weapon on the field.

Strength Underpins Everything

Everything in rugby league starts with strength. Whether you are a hooker or an impact middle, strength and power are the foundation of everything you do on the footy field. In this program, no rep is wasted. Everything has a purpose, and that purpose always leads back to developing savage strength and power on-field so you can dominate moments, win games, and stand out.

Develop Game-Ready Mobility

Training with a balanced and effective program can help make big progress in your mobility, helping you cut and move far more effectively on-field. Most footy players are far too tight in most major muscles, and Elite Rugby League's focus on quality movement and structured training will help your mobility improve so you can move freely and let your footy do the talking.

Become a Power Player

Rugby league is a game of big collisions at high speeds, so training should improve your ability to produce high amounts of force rapidly, and that's what Elite Rugby League does. When you improve your power you can be more aggressive, rapid, and controlled into contact on the field.

Features

Programming 5 days per week

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

Rapid videos for every movement

How-to videos that you can watch and understand in less than a minute, so your sessions are smooth and confident

Straight to your phone

Get your program up in a few swipes, check your lift history, record your workouts, and learn new movements all in the TrainHeroic app.

Equipment

Required

Dumbbells // Barbell // Trap Bar // Resistance Bands // Conditioning Machines (Rower/Ski Erg/Assault Bike) // Med Ball

Recommended

Ab Roller // Landmine Attachment

Sample Week

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

Sunday

Gameday +1 (Revovery)

Monday

Gameday+2 (Flush + Mobility)

Incline Y-W Raise

3 x 8

Rack Squat

3 x 0:30

Kneeling Hip Arc

3 x 5

Push Up T-Rotation

3 x 5

Inchworm

3 x 5

Single Leg Decline Calf Raise

3 x 5

Lying Wall 90/90 Glute Stretch

1 x 1:00

Wall Groin Stretch

1 x 1:00

Lying Wall Hamstring Static Stretch

1 x 1:00

Tuesday

Gameday+3 (Whole Body Pull)

Prep

PREP - ERL Pull #2

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

Drop Catch

2 x 4

Band Chest Pull

2 x 8

Trap Bar Deadlift

3 x 6

Ab Rollout

3 x 6

DB Incline Row

3 x 8

Banded Nordic Hamstring Curl

3 x 8

Kneeling Neutral-Grip Cable Pulldown

10, 10, 15

DB Alternating Curl

10, 10, 15

Wednesday

Gameday-3 (Conditioning + Core)

500m Row

Assault Bike 20 Cal Sprint

Ski (500m)

RKC Plank

4 x 15

Band Pullover (Floor)

4 x 15

Pallof Press

3 x 10

Down/Up Plank

3 x 10

Side Plank (Arm Extended)

3 x 30

Thursday

Gameday-2 (Whole Body Push)

Prep

PREP - ERL Push #1

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

Miniband Lying Hip Flexion

2 x 12

Band Pullapart

2 x 8

A-Switch (Wall)

2 x 4

DB Goblet Squat

4 x 5

Push Up

4 x 5

BB Hip Thrust

6, 6, 6, 10

DB Overhead Press

8, 8, 8, 15

Miniband Clam

2 x 40

Band Pushdown

2 x 40

Friday

Gameday-1 (Power Primer)

Band Face Pull

3 x 12

Countermovement Jump (Bodyweight)

3 x 3

Push Up

3 x 6

Lateral Hop + Stick (Opposite Legs)

3 x 4

Med Ball Slams

3 x 8

Landmine Single Arm Push Press

3 x 4

Pallof Press

3 x 8

Saturday

GAMEDAY

Coach

More from jfreeperformance

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 10 NRL players, 5 Internationals and 40+ NSW and QLD Cup players coached. With a Masters degree and accreditations in both Australia and the US, I use science and experience to help make rugby league players elite.

Train Like An NRL Player

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

Start My 7-Day Free Trial

FAQs

What level of player is this program for?

Any rugby league athlete from local to professional will benefit from Elite Rugby League. 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.

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