Maxmead Fitness

Rugby
Coach
Ryan McDowell
GAIN LINE

A Rugby Strength & conditioning program.
  • Worried about injury or not being selected?
  • Now is the time get on a plan which makes you stronger, helps you reduce the injury risk, and earn that next selection.
  • Build Strength
  • Get Faster
  • Spend more time with your mates
  • Get Strong.
  • Play More Rugby.
  • Make the Gain Line.
Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
About the TrainingSession Duration: 60-90 minutes // 5 days + RugbyTraining Goal: Strength // Power // Speed // EnduranceRequired EquipmentMinimum Equipment List:BarbellSquat RackDumb BellsKettlebellsBumper PlatesJump Stretch BandsAir Bike / Rower / Stationary Bike / or similarRecommended Equipment:Assault-Bike // Air-dyneSandbagSlam BallProwler / Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Snow Boots: Week 6 Day 1

A1

Cocky Walks

3 x 10

A2

High Knee Lunge

3 x 10

A3

Butt Kicks

3 x 10

A4

High Knees

3 x 10

A5

Athletic Burpee

3 x 3

B

Sprint

8 x 80

C

Back Squat

3 x 5

D

Shoulder Press

3 x 5

E

Front Squat

5 x 1

F

Push Press

5 x 1

Circuit

G

13 Min AMRAP 5 Shin Hops 20 Lateral Plyo Skiers 10R/10L Bulgarian Split Squat-no load

Monday
Snow Boots: Week 6 Day 2

Prep

A

Hinge Dynamic Movement Prep

3 RDS: Hip Switches x 5/5 Dead Bug x :30s Captain Morgan x 5/5 See Saw Walk x 5/5

B

Deadlift

1 x 5

C

Pull-Up

3 x MAX

D

Hang Clean

5 x 2

Conditioning

E

Deadman's Load

8x for time 3 Deadlifts 115/185/275 25 yd Sandbag carry AHAP

Tuesday
Snow Boots: Week 6 Day 3

Circuit

A

10 Min AMRAP 10 Med Ball to Toes 10 sec 4 way Dead Bug 30 sec R/L Side Pillar W/ Reach Under 10 Get Up Sit Up

B

Run

1 x 3

C

Assault Bike

1 x 200

D

Ruck

1 x 3

Wednesday
Snow Boots: Week 6 Day 4

Prep

A

Prep 314

3 Rounds :30 Static Pillar Holds :20 R / :20 L Capt Morgan With Vertical Support 10 yards Lateral Cocky Walks 10 yards Lateral Heel Walks (stepping just over ankle) 3R / 3L Step Downs 3R / 3L Elevated KB Toe Up Knee up

B

Shin Hop to Broad Jump

5 x 1

C

Back Squat

3 x 5

D

Bench Press

3 x 5

E

Back Squat

3 x 1

F

Close Grip Bench Press

3 x 10

Circuit

G

6 Rounds for time: 4 Box Jumps 24/30 8 Goblet Squats 44/70# 10 Pushups 12 Min Time Cap

Thursday
Snow Boots: Week 6 Day 5

A1

Deadlift

3 x 5

A2

Hang Power Clean

3 x 5

A3

Front Squat

3 x 5

A4

Shoulder Press

3 x 5

B

Power Clean

5 x 3

Circuit

C

15 Min AMRAP 10 Strict Pull Ups 20 Seated Med Ball Throws 30 Cal Assault Bike/Row

Friday
Snow Boots: Week 6 Day 6

Prep

A

Sprint Prep 3

2x 200m Jog 3 Inchworms 4 See Saw Walk to Vertical jump 6R/6L Half kneeling Bottoms up KB press 6R/6L Split Jumps

B

Run

800, 400, 400, 200, 200, 200

C1

Alternating DB Hammer Curl

5 x MAX

C2

DB Bench Press

5 x MAX

C3

Barbell Bicep Curl

5 x MAX @ 60

Saturday
Snow Boots: Week 6 Day 7

Recovery

A

REST DAY

Recover

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Gain Line
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Gain Line
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Gain Line
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