OGP Rugby S&C

Optimal Genetic Performance

Rugby

Coach

Luke Lewis

This is the ultimate rugby strength & conditioning programme specifically for the rugby athlete.

When you join our exclusive team you will have access to programming specific for the time of your season.

You'll build muscle mass, increase strength and power, and become fitter and faster throughout the year.

If you're a player that wants to improve your physicality, or increase your longevity in the sport, I got you covered.

These are the players that we are determined to help as we believe that there is a lack of elite level strength & conditioning provided to players outside of academies and professional set-ups.

Whether your goal is to progress through the leagues or to play for as many seasons as possible for your local village, having a solid foundation of strength, power, speed and conditioning is crucial to performance, longevity and building resilience against potential injury.

This is why we have created this programme & team, to provide these players with what they deserve, tried and tested elite level strength & conditioning coaching in order to excel in their rugby performance.

We help players just like you achieve their goals on the field!

$29 / mo

Get OGP Rugby S&C

Full access immediately!

I've partnered with the best tech in training so that you get access to our training and community right now, and at your fingertips. You'll get demo videos of each movement along with sets, reps, and every detail you need to dominate each and every session. And, you'll be able to track your progress each rep along the way too.

Train Like A Pro

This programme uses rugby specific tried and tested professional strength and conditioning methods to help players progress their careers or increase their longevity in the sport.

Bigger, Stronger & More Powerful

You will have access to specific training throughout the year that will help you add muscle mass and increase your strength and power.

Fitter & Faster

This programme is not just for the gym, you will have access to speed, agility and conditioning sessions throughout the season to improve your on-field performance.

Features

Access to Me

You're no longer training on your own. I'll coach you and our team along the way so you're able to ask for a spot whenever you need one.

Programming 6 days per week

6 days of warmups, speed and acceleration work, power, strength, and more.

Demo Videos

I've recorded a demo video of each movement so you know exactly how to perform each movement.

Detailed, expert instruction

Beyond the sets and reps, I'll give you all the details you need so you know exactly what I'm looking for in each training session.

Committed Teammates

You're joining a real team with real athletes across the globe that train as hard as you do.

Delivered through TrainHeroic

I've partnered with the best tech in training so our training and community is at your fingertips anytime and anywhere.

Equipment

Required

Barbells + Plates // Dumbbells // Bench // Med Ball // Bands

Recommended

Conventional Gym // Open Field or Turf

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Day 1

Medball Circuit

Perform the following as a circuit. Use a 3-5kg ball. Chest Pass 10 Rotational Pass 10E/S Overhead Throw 10 Hurricane Slam 10E/S x2 Circuits Rest as much as needed between exercises, rest 2-3mins between circuits

DB Shoulder Press

2 x 8

SA DB Row

2 x 8

Goblet Reverse Lunge

2 x 8

Calf Raise

2 x 12

Dumbbell Hammer Curl

2 x 15

Tricep Pulldown

2 x 15

Proximal Copenhagen

2 x 30

Long Lever Hamstring Hold

2 x 30

Scrum Position Barbbell Rollout

2 x 5

Optional Conditioning

1 x 30:00

Tuesday

Day 2

Jump Circuit

Perform the following as a circuit. Linear Pogo Jump x10 Side To Side Pogo Jump x10E/S Scissor Jump x10E/S Kneeling Lateral Bound x10E/S x2 Circuits Rest as much as needed between exercises, rest 2-3mins between circuits

Back Squat

3 x 8 @ 60 %

Barbell Bench Press

3 x 8 @ 70 %

Chin Up

2 x 8

SL DB RDL

2 x 8

Strength/Power

Isometric Neck Circuit

15s of each of the following: Banded Anti-Flexion (Linear) Banded Anti-Extension (Linear) per side. Banded Anti-Flexion (Lateral) per side. x2 Circuits

Pre-Rugby Speed

Split Stance Pogos x10 E/L Boom Booms x10m A Skip x10m A Run x20m Prime Times x20m

Build-Ups

1 x 1 @ 20

Fly 10m

Thursday

Day 3

Medball Push Press

3 x 4

Banded Trap Bar Deadlift

2 x 5 @ 65 %

Rocker Vertical Jump

2 x 3

Narrow Grip Bench Press

2 x 5 @ 65 %

Step-in Chest Pass

2 x 2

Banded Pendlay Row

2 x 5 @ 65 %

Russian Twist

2 x 5

Pre-Rugby Speed

Wall Drill Knee Drive 2 E/L x 10s Wall Drill Switch 2 E/L Wall Drill Double Switch 2 E/L Perform one drill after the other. Rest as much as you need between drills. Focus on technique, don't just run through them to get them done.

5m Half Kneeling Accelerations

1 x 1 @ 5

10m Accelerations

1 x 4

Friday

Day 4

Jerk From Pins

2 x 4

Medball Granny Toss

2 x 4

Drop Catch Barbell Row

2 x 4