The Department of Gainz and Velocity

Rugby, Strength & Conditioning
Coach
Sebastian Pearson

For Canada Ravens World Cup Squad Hopefuls and anyone that takes their rugby seriously 

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
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Sunday
Total Body Max Force/Strength Emphasis 

Prep

A

AGAB Prep (P3)

1/2 Kneeling Dowel T-Spine Rotation - 2 x 10/ - 1/2 kneeling position, dowel on your back, rotate over your front leg as far as you can, when you reach what feels like your end range of motion hold that position for a full inhale and full exhale. try and rotate further the next rep Plate Neck Flexion - 2 x 10 - Laying on your back, head hanging off the edge of the bench, place a weight plate on your forehead, hold onto the plate and use your hands for balance, lower your head back as far as you can go, and then tuck your chin to your chest Full Kneeling Chest Pass - 3 x 10 - @ wall, use bouncing medball - Both knees on the ground facing a wall, start with the ball at your chest, launch the ball at the wall, as it returns quickly catch the ball absorb it into your chest, and throw it right back at the wall. 10 Continuos reps OH Wall Slams - 3 x 10 - Kneeling position again, extend arms over head, take ball back like you're doing a throw-in of a soccer ball, throw ball forward at the wall, position yourself close enough that ball bounces back into your hands and your hands can remain over head for all throws - 10 continuous reps

B

Block Clean Pull (SHTK)

10 x 2 @ 80 %

C

Front Squat

6, 4, 2, MAX, MAX

D1

DB Shoulder Press

3 x 6

D2

Chin-Up

3 x 6

D3

Body Saw

3 x 15

Sunday
Acceleration Focused Speed

A1

Wall Drive

3 x 4

A2

Walking March - with arms

3 x 10

A3

Acceleration Bound

3 x 20

B1

Sled Sprints

4 x 10

B2

Belly Sprint

4 x 1 @ 10

Monday
Week 1 Day 2

A

Tempo Run

1 x 6 @ 80

B

Tempo Run

1 x 6 @ 100

C

Tempo Run

1 x 6 @ 110

Tuesday
Lower Power/Upper Max Force Emphasis

Prep

A

AGAB Prep 3

Wall Pendulum - 2 x 10/ - In a single leg RDL position with your hip leaning against a wall, rotate your outside shoulder towards the wall until your whole arm and shoulder touch the wall hold this position for a breath before returning to the start position Saigon Squat + Hamstring Stretch - 2 x 10 - Bend over and grab your toes, from here using your feet to counterbalance and pull your hips down into a full squat. keep your elbows inside your knees and push out on your knees at the bottom to open your hips, hold for a breathe, maintain a hold on your toes and raise your hips until your legs are straight and feel a stretch of the hamstrings Suitcase Carry - 2 x 20m/side - Hold a heavy object in one hand at your side, walk upright for 20m, and then switch hands, do not lean! use core to walk normally Plate IYT's - 2 x 5/ - Laying on your chest holding small plates. raise arms in the shape of an I, Y, T. return to start between each rep

B

Barbell Seated Jump

10 x 2

C

Bench Press

6, 4, 2, MAX, MAX

D1

Push Press

3 x 8

D2

Med Ball Rotational Throw

3 x 6

Tuesday
Week 1 Day 3

A1

Power Skip

3 x 20

A2

Low Pogo + High Pogo

3 x 10

A3

Straight Leg Bounds

3 x 1 @ 30

B

Fly Sprint

4 x 30

Wednesday
Week 1 Day 4

A

Tempo Run

1 x 6 @ 80

B

Tempo Run

1 x 6 @ 100

C

Tempo Run

1 x 6 @ 110

Thursday
Pre Match Speed and Power Session

Prep

A

AGAB Prep 2

1/2 Kneeling Wall Rotation - 2 x 10/ - 1/2 kneeling position with lead leg up against the wall, place hands behind your head and keep elbows far apart, from this position move your body so your lead elbow does not touch the wall and attempt to tap the trail elbow on the wall, if your right leg is up, your right elbow is lead and your left is the trail Alternating Hurdler Stretch - 2 x 10/ - one leg bent and tucked behind, other leg straight out, should like you're jumping over a hurdle, reach for toes on straight leg hold for a breathe, from here roll over the straight leg and switch legs reach for toe and repeat Deadbug - 2 x 5/ - "inhale, reach, exhale, return" - on your back, arms and legs up, full inhale fill your belly, push low back into floor MAINTAIN THIS THE WHOLE TIME, extend opposite arm and leg, full and powerful exhale push all the air out, hold for a second, and return to start Band TKE - 2 x 10 x 1s/ - tie the band to the rack, place the band around the leg and behind your knee, step back so that band pulls your knee into flexion, push your knee into the band squeeze your quad to straighten your leg

B

Power Push Up

3 x 3

C

Hang Power Clean

10 x 1

D1

Depth Jump

3 x 3

D2

Inverted Row

3 x 10

D3

1-Arm KB Front Rack Carry

3 x 20

Thursday
Week 1 Day 5

A1

Lateral Hop

3 x 5

A2

2-Step Lateral Shuffle

3 x 1

A3

Bound-45 degrees

3 x 10

B

Mirror Game

4 x 1 @ 10

C

5-10-5 Pro Agility

4 x 1

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Ravens Rugby League World Cup: Training Team
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Ravens Rugby League World Cup: Training Team
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Ravens Rugby League World Cup: Training Team
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Ravens Rugby League World Cup: Training Team