RFC Academy: Northern Hemisphere
Rugby Forwards Club - Strength & Conditioning
WHY RFC?
Rugby Forwards Club provides forwards-specific, season-aligned S&C programmes.
With 10+ years of professional experience in rugby and S&C, we are THE place for Rugby Forwards to excel their game.
As Forwards ourselves, we understand what YOU need for the true demands of the positions, and our programmes are designed specifically with YOU in mind.
Prep
A
Extensive Jump Circuit
- Deep Range Scissor Jump x5 Each Leg - Linear Pogo x10m - Lateral Pogo x10m - Split Stance Pogo x10m - Split Stance Exchange Pogo x10m x3 Rest as much as needed between exercises Rest 1min between sets
B1
Olympic Variant or Trap Bar Jump
3 x 5 @ 6
B2
Box Jump
3 x 5
C
Squat Pattern of Choice
8 x 2 @ 6
D1
SL DB RDL
2 x MAX @ 0:30
D2
Calf Raise
2 x MAX @ 0:30
Prep
E
Lower Body Isometric Circuit
Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Longe Lever Hamstring Hold x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets
Conditioning
A
Speed Warm Up
General: - 5 mins of a General Movement of Choice (Low Intensity: Jogging, Bike, etc) - 5 mins of slow movement stretching Jump Circuit: - 5m Linear Pogos - 5m Lateral Pogos (Each Way) - 5m Split Stance Pogo (Switch In Air) - 5m Deep Tier Lunge Jump (Each Leg) - Keeling Drive Out (Two Steps Drive) x1 Each Leg - 15m Bound - 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery
B
10m Accelerations
10 x 10
Prep
A
Extensive Medball Circuit
Perform the following as a circuit. Use a 3-5kg ball. Chest Pass 2x10 Rotational Pass 2x10E/S Overhead Throw 2x10 Hurricane Slam 2x10E/S Rest as much as needed between exercises, rest 2-3mins between circuits
B1
DB Push Jerk
3 x 5 @ 6
B2
Barbell Power Row
3 x 5 @ 6
C
Horizontal Push of Choice
8 x 2 @ 6
D1
Chin Up
2 x MAX
D2
Bodyweight Dips
2 x MAX
Contact Prep
E
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.
A
Aerobic Work
1 x 20:00
Prep
A
Extensive Jump Circuit
- Deep Range Scissor Jump x5 Each Leg - Linear Pogo x10m - Lateral Pogo x10m - Split Stance Pogo x10m - Split Stance Exchange Pogo x10m x3 Rest as much as needed between exercises Rest 1min between sets
B
Olympic Variant or Trap Bar Jump
3 x 5 @ 6
C
Barbell RDL
8 x 2 @ 6
D1
DB Box Step Ups
2 x MAX @ 0:30
D2
Hamstring Curl of Choice
3 x MAX @ 0:30
E
Calf Raise
2 x 12
Prep
F
Lower Body Isometric Circuit
Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets
Prep
A
Extensive Medball Circuit
Perform the following as a circuit. Use a 3-5kg ball. Chest Pass 2x10 Rotational Pass 2x10E/S Overhead Throw 2x10 Hurricane Slam 2x10E/S Rest as much as needed between exercises, rest 2-3mins between circuits
B1
DB Push Jerk
3 x 5 @ 6
B2
Hand Release Chin-Up
3 x 5 @ 6
C
Standing Overhead Press
8 x 2 @ 6
D
Pendlay Row
3 x 5 @ 6
E1
DB Seesaw Bench Press
2 x MAX @ 0:30
E2
DB Seesaw Row
2 x MAX @ 0:30
Strength/Power
F
Upper Body Volume
- DB Lateral Raise x 12 - Face Pull x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2
A
Off-Feet EMOMs
1 x 0:06 @ 10
Luke Lewis
Professional Rugby Coach Professional S&C Coach
When you join a team you’re getting more than programming, you’re joining an online community.
RFC Academy: Northern Hemisphere
RFC Academy: Northern Hemisphere
RFC Academy: Northern Hemisphere
