ATP Rugby: Forwards Track Fall 2022

ATP Works

Rugby, Strength & Conditioning
Coach
Milo

Specific rugby training for forwards, currently being offered to follow the fall season. Don't stress the gym work, have confidence in what you are doing and get ready for the games to come. Stay strong and healthy throughout the season, to perform and feel your best come Saturday.

This 4 day/week training program is programmed weekly while following 4 week blocks. I will monitored intensities and adjust as we move through this season together. Be part of a team of committed athletes striving to be better. Video review is available.

All accessory and recovery work included, specific rehab is optional.

benefit-image-0
Experienced Coaching
I know how it is to be a rugby player, the pains, the issues, and what you need to feel your best.
benefit-image-1
Be part of a great team
Athletes in this team train with me year long. My off-season training is NOT easy, people here are committed and supportive of each other and want to see their hard work pay off.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
In-season style programming focuses on strength, speed, and power maintenance. Accessory work is geared towards injury prevention, and stability.
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Required
Barbell, bumpers, dumbbells, medicine ball, plyo boxes, speed la
Recommended
Sandbags, Air bike, rower
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-8-22

Conditioning

A

Dynamic Squat Warm Up

1 set 15-20 Boot Strappers 20 Steps forward with a glute band 20 Steps backward with a glute band 10/10 side steps with a glute band 15 Air squat with a glute band 30 Feet Lunges, walk back 30 Feet side lunges, walk back 30 Feet Lunges with stretch (bring the hands together and reach as high as you can at the bottom of the lunge, feeling the stretch on your hip flexors and obliques) 30 Feet broad jumps 30 Feet rebound jumps

B

Box Squat

4 x 2

C

ClamShells

4 x 30

D

Single Leg Glute Bridge

4 x 30

E

Back Extension

3 x 12

Conditioning

F

Core Finisher: Rss Twst + Kn Tcks + Hllw Rcks

4 Sets, For Quality 20 Russian Twists with weight 15 Knee tucks 10 Hollow Rocks

Monday
2022-8-23

Conditioning

A

Upper body Warm Up, Push

Perform all sets for quality, don't rush. 2 Sets, r 1-2 min Lat stretch 1 min each side, any variation 10-15 Scap Push-Ups 10/10 Half-kneeling single arm DB press, light 10-15 Y's Front raises, light 5 Inchworms

B

Bench Press

4 x 8

C

Chest Cable Crossover

3 x 15

D

Diamond Push-Up

3 x 15

E

Seated Leg Lifts

3 x 15

F

Straddle Leg Lifts

3 x 15

Tuesday
2022-8-24

Conditioning

A

Dynamic Squat Warm Up

1 set 15-20 Boot Strappers 20 Steps forward with a glute band 20 Steps backward with a glute band 10/10 side steps with a glute band 15 Air squat with a glute band 30 Feet Lunges, walk back 30 Feet side lunges, walk back 30 Feet Lunges with stretch (bring the hands together and reach as high as you can at the bottom of the lunge, feeling the stretch on your hip flexors and obliques) 30 Feet broad jumps 30 Feet rebound jumps

B

OTM Power Clean

6 x 1

C

ATG Split Squat

3 x 24

D

Jefferson Curl

3 x 6

E

Copenhagen Plank

4 x 2 @ 30

F

Side Plank Dips

4 x 40

Thursday
2022-8-26

Conditioning

A

Deadlift Warm Up

Perform all sets for quality, don't rush. 2 Sets, r 1-2 min 15-20 Bootstrappers or Squat to stands. Get down on a comfortable squat and grab your toes, lift your hips without letting go of your toes until to feel a good stretch on your hamstrings and lower back, then get back to the squat, that's one rep. 20/20 Forward and Backwards steps with glute band around knees or ankles, if the resistance is low you may have to go higher on the rep count 10/10 Side steps with Glute band around knees or ankles. If the resistance is low you may have to go higher on the rep count. 10 Deadbugs with a pause at extension 10/10 suitcase lifts with a kettlebell

B

Deadlift

4 x 2

C

Wide Grip Pull Ups

3 x MAX

D

YTW

4 x 10

E

Single Arm Row

3 x 10

Conditioning

F

Core Finisher: LR + CR + V-up

4 sets, for quality 15 Leg Raises 15 Ceiling Reaches with DB 15 V-ups

Coach
coach-avatar Milo

Life long athlete, civil engineer and certified Olympic Weightlifting, and conditioning coach. Former D1 rugby player. Long Term Development Advocate

closer-image-1
closer-image-2
Join us for 1 year, you won't regret it

This program is a continuation of my off-season program. It is not an easy program to follow but it is worth it. The athletes on it are committed to do their best, they want to see their hard work pay off. Join us for a year and see what we are all about.

Start My 7-Day Free Trial
closer-image-3
FAQs
What is the difference between the forwards and backs track?
In-season for both of them is very similar. Still, the backline will see more speed and agility work, things like speed ladders and medicine ball drills. Meanwhile the focus for the forwards will be more on raw strength and power, more barbell work and core stability.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

ATP Rugby: Forwards Track Fall 2022
screenshot1
ATP Rugby: Forwards Track Fall 2022
screenshot2
ATP Rugby: Forwards Track Fall 2022
screenshot3
ATP Rugby: Forwards Track Fall 2022