In-season is the best time to have great programming, if you're a beginner you can use this program to get your self stronger and more explosive.
If you're advanced you can use this program to stop yourself from losing muscle and having to come back and build it back in the off-season.
The In-season program team is best suited for Rugby Players In-season
We pride ourselves on actually getting the correct volume and intensity in, while picking exercises that will reduce fatigue so come game day you will play your best rugby.
It is aimed around a game day on Saturday.
Monday - Full Body Strength - Isometrics + Off feet conditioning Tuesday - Small Speed session before training Wednesday - Fully body Strength & Power day + off feet conditioning Friday - Optional Power day to have you fully prepared for game day Saturday - Game Day Specific Stretches.
If you want to have a serious In-season You need to give this a try, I know you will be amazed at how little you need to do in order to keep on growing or maintain strength and play your best every Saturday
A
Med Ball Slam
3 x 5
B
Isometric Bench press
3 x 10
C
Isometric Chin up
3 x 0:10
D
Single leg Back extension
3 x 5
E
Back squat Isometric
3 x 0:10
F
Decline Sit up With weight
2 x 5
G
Rowing
1 x 5000
A1
KOT Calf raise
4 x 25
A2
Tibialis on the wall
4 x 25
B1
RDC sprint warm up tech
3 x 10
B2
knee pull through foot drive tech
B3
Mid foot bounce
3 x 20
C1
Stiff leg bounds
3 x 20
C2
A skip variation
3 x 20
D1
banded sprint
3 x 40
D2
Single leg broad jump
3 x 5
E
S Sprint
2 x 30
F
RDC Sprint
4 x 15
G
30 second Intervals
8 x 1
A1
clean shrug from power position
2 x 5
A2
Speed Skips
2 x 100
A3
cossak squat
2 x 5
B
RDC Romanian Deadlift
3 x 4
C
RDC Nordic
2 x 3
D1
RDC single arm row
3 x 4
D2
Seated behind head press
3 x 4
E
Rowing
1 x 10:00
A
RDC hang power clean
3 x 2
B
Step up Knee drive
3 x 5
C
Prone DB curl hammer curl
3 x 4
D
Tricep extension cable on your knee
3 x 4
A1
split squat stretch
4 x 5
A2
Lunge stretch split
4 x 5
A3
BW Reverse nordic
4 x 5
B1
QL stretch in pancake
3 x 10
B2
Horse stance / pancake push up
3 x 10
C
Jefferson curl
4 x 5
Trained over 10,000 Rugby Players and players for Speed & Strength, Fitness. My favourite thing is finding the minimum I can train someone to get ultimate results.
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Verified Athlete""Pat helped transform my body and now I'm so confident with my strength and speed on the rugby field"
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