Maxmead Fitness
Rugby- 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.
7 sessions per week
Must use App app to view and log training
Team Training
Recovery
A
REST DAY
Recover
A1
Reverse Shrugs
2 x 10
A2
Empty Bar Hang Clean
2 x 10
A3
Empty Bar Strict Press
2 x 10
A4
Glute-Ham Raise
2 x 10
B1
Reverse Ball Toss
5 x 3
B2
Trampoline Sprints
5 x 10
B3
Triple Response Broad Jump
5 x 3
C
Power Snatch
5 x 2
D
Front Squat
3 x 10
E
Heavy Front Carry
4 x 30
Trunk
F
5 x Hollow Rocks - 10 reps Goblet Squat Static Hold - 30 seconds Pillar Hold Alternate Hand Reach RT - 10 reps
Prep
A
Maxmead Match Warmup
2x 10m Cocky Walk +10m Heel Walk +Carioca 22m (R>>L) 2x 5 Inchworms +Spiderman crawl to 22m 2x 10m Leg Cradle Lunge w/ Horizontal Twist +10m Walking High Kicks 2x 22m High Knee Skips + Lateral Shuffle Back (R>L) 2x “22m In & Outs” (Jog Together to 22m —> 2 Hard steps in and 2 Hard steps out —> Jog back to Goal Line) 2x Sprint 10m—>Sprint Back 10m (1st: Right Foot Plant, 2nd: Left Foot) 2x 22m Push up start —>Walk back
B
Rugby Team Practice
1 x 90:00
C
Run
5, 16 @ 200, 100
A1
Scapular depression
3 x 10
A2
Strict Bodyweight Pull-Up
3 x 10
A3
Supine Ring Row
3 x 10
A4
Pillar to Plank pressup
3 x 10
B1
Power Step-Up
4 x 10
B2
Shin Hops
4 x 5
B3
Dynamic Push Up
4 x 20
C
Snatch Pull
3 x 3 LWP +0, 5, 10lb
D1
Shoulder Press
3 x 7
D2
Half-Kneeling DB Shoulder Press
4 x 8
D3
Hammer Curl
4 x 10
D4
Plate Front Raise
4 x 15
A1
Banded Walk - Forward/Backward
3 x 10
A2
Banded Lateral Walk
3 x 10
B1
Ipsilateral Deadbug
3 x 1:00
B2
Partner Nordic Hamstring Curl
3 x 5
B3
Static Pillar Hold
3 x 1:00
B4
Seated MB Throws
3 x 10
C
Box Jump
5 x 2
D
Run
4 x 800
E
Assault Bike
4 x 4:00
F
Ruck
1 x 3
Prep
A
Maxmead Match Warmup
2x 10m Cocky Walk +10m Heel Walk +Carioca 22m (R>>L) 2x 5 Inchworms +Spiderman crawl to 22m 2x 10m Leg Cradle Lunge w/ Horizontal Twist +10m Walking High Kicks 2x 22m High Knee Skips + Lateral Shuffle Back (R>L) 2x “22m In & Outs” (Jog Together to 22m —> 2 Hard steps in and 2 Hard steps out —> Jog back to Goal Line) 2x Sprint 10m—>Sprint Back 10m (1st: Right Foot Plant, 2nd: Left Foot) 2x 22m Push up start —>Walk back
B
Rugby Team Practice
1 x 90:00
C
Run
1, 5, 7 @ 400, 200, 100
A1
Reverse Shrugs
3 x 10
A2
Push-Up
3 x 10
A3
Scapular Retraction
3 x 10
A4
DB RDL
3 x 10
B1
Partner Nordic Hamstring Curl
4 x 4
B2
Trampoline Sprints
4 x 10
C
Power Clean
5 x 3
D
Step-Ups
6 x 3
Extra Credit
E
3 Rounds for time of: 30 Russian Swings 35/53/70 15 MB to Toes 10/14/20
A1
Inchworm
3 x 10
A2
Cocky Walk
3 x 10
A3
Spiderman Crawl w/elbow drop
3 x 10
A4
Knee Hug Lunge to Horizontal Twist
3 x 10
B
Clean Pull
3 x 5 LWP +0, 5, 10lb
C
Bench Press
3 x 10
D1
Bottom Up KB Press
6 x 10
D2
Parallel Bar Dips
6 x 10
E1
DB Hex Press
5 x 20
E2
1-Arm DB Row
5 x 10
Prep
A
Dynamic Movement Prep 10
2-3x 10yd High Knee Skip 10 yd Spiderman Crawl 5R/5L T-Push up + Rotation 5R/5L Alt. Reach Piller Hold 5R/5L Leg Cradle to Lateral Lunge w/Reach 10R/10L Leg Swing 5 Athletic Burpees
Option 1
B
Mountain Road
AMRAP 20 min 25 yd sandbag walking lunge 10 Sandbag dynamic push up 5 Sandbag Shoulder Toss
Option 2A
C
Short Burst
As Many Rounds As Possible in 8 Minutes 7 Supine Ring Rows 10 Single Arm DB Thrusters 20/35/50 40m shuttle sprint (4x10m)
D
200yd Shuttle Run
1 x 5 @ 200
Trey Slagstad
Senior Men's Player
Verified Athlete"Gain Line has made me a faster, more powerful player!"
Metropolis Rugby Club
5 time Midwest D1 Champs
Verified Athlete"Gain Line gives our players an physical advantage on pitch!"
Webb Bolstad
Metropolis & Midwest Thrunderbird
Verified Athlete""Anybody can lift weights and get stronger. This programming helped me turn that strength into power, athleticism, and results on the pitch""
When you join a team you’re getting more than programming, you’re joining an online community.
Gain Line
Gain Line
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