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.
6 sessions per week
Must use App app to view and log training
Team Training
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
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
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
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
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
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
Recovery
A
REST DAY
Recover
When you join a team you’re getting more than programming, you’re joining an online community.
Gain Line
Gain Line
Gain Line
