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.
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
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
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
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
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
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
Smith Machine Decline Calf Raise
3 x 15
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.
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.
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