RDC In-Season Team

Rugby development coach

Rugby

Coach

Pat Searson

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

$30 / mo

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Gain Strength

Most Players Lose strength in the rugby season and by the end of the season they feel flat and weak. This can often lead to injuries. With proper programming you could be gaining strength even in-season training

Reduce Fatigue & Increase Performance

Fatigue is what most trainers really don't understand well, If we can reduce fatigue during the week but still make you stronger then you're well on your way to winning. Fatigue stops you performing at your best, you might not even feel 'tired' but your performance might be lacking, like you're just one step off the pace that day.

Make Higher Teams

If you haven't made the team you want, you can definitely work towards making the team you want and when you become stronger, faster and fitter than everyone it's going to go a long way to helping that

Features

Access to your coaches

Pat is here to answer any questions you have and fix your form

Programming 4 days per week

In-season is Monday - Full body training + conditioning Tuesday - Speed Session Wednesday Full Body Training + conditioning

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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 longer, all through

Equipment

Required

barbell // Squat rack // Chin up Bar

Recommended

Cardio Equipment

Sample Week

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

Monday

Full body 1

Med Ball Slam

3 x 5

Isometric Bench press

3 x 10

Isometric Chin up

3 x 0:10

Single leg Back extension

3 x 5

Back squat Isometric

3 x 0:10

Decline Sit up With weight

2 x 5

Rowing

1 x 5000

Tuesday

Sprint

KOT Calf raise

4 x 25

Tibialis on the wall

4 x 25

RDC sprint warm up tech

3 x 10

knee pull through foot drive tech

Mid foot bounce

3 x 20

Stiff leg bounds

3 x 20

A skip variation

3 x 20

banded sprint

3 x 40

Single leg broad jump

3 x 5

S Sprint

2 x 30

RDC Sprint

4 x 15

30 second Intervals

8 x 1

Wednesday

Full body 2

clean shrug from power position

2 x 5

Speed Skips

2 x 100

cossak squat

2 x 5

RDC Romanian Deadlift

3 x 4

RDC Nordic

2 x 3

RDC single arm row

3 x 4

Seated behind head press

3 x 4

Rowing

1 x 10:00

Friday

Speed day

RDC hang power clean

3 x 2

Step up Knee drive

3 x 5

Prone DB curl hammer curl

3 x 4

Tricep extension cable on your knee

3 x 4

Saturday

HIP mobility

split squat stretch

4 x 5

Lunge stretch split

4 x 5

BW Reverse nordic

4 x 5

QL stretch in pancake

3 x 10

Horse stance / pancake push up

3 x 10

Jefferson curl

4 x 5

Coach

More from Rugby development coach

Pat Searson

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.

Crazy amounts of results

Don't miss out on being in your best shape for the rugby field

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FAQs

Do you have Off-season programs

Yes of course, you can change over to our off-season program anytime we have options for 2-5 days depending on what you can do. go to Rugbydevelopmentcoach.com and select between the maximum muscle program and Super Player Program

The Proof