RFC Academy: Southern 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.
A
Off-Feet Conditioning
1 x 25:00
Conditioning
A
Lower Body Deep Tier Primer
- D.T Lunge Jump x5 Each Leg - D.T Squat Jump x10 - Half Kneeling Heidens x 5 Each Leg x2 Rest as much as needed (limited) between exercises and sets.
B
Squat Pattern of Choice
4 x 4 @ 7.5
C
Barbell RDL
3 x 8 @ 7
D1
DB RFESS
2 x 0:30 @ 9
D2
Calf Raise
3 x 0:30 @ 9
Prep
E
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
A
Assault Bike
1 x 10 @ 0:08
A
Horizontal Push of Choice
4 x 4 @ 7.5
B
Bent Over Row
3 x 8 @ 7
C
Alternating DB Shoulder Press
3 x 10 @ 6
Strength/Power
D
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 Conditioning
1 x 30:00
Prep
A
Extensive Jump Circuit
- Linear Pogo x10m - Lateral Pogo x10m (Both Ways) - Split Stance Switch Pogo x10m - Lateral Bounds x10m (Both Ways) x3 Rest as much as needed between exercises Rest 1min between sets
B
Speed Box Squat
10 x 2 @ 6
C
Hip Thrust
3 x 5 @ 6
D1
Hamstring Curl of Choice
3 x 8 @ 7
D2
Calf Raise
3 x 0:30 @ 9
Prep
E
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
A
Push Press
10 x 2 @ 6
B
Hand Release Chin-Up
3 x 5 @ 6
C1
DB Seesaw Bench
3 x 8 @ 7
C2
DB Seesaw Row
3 x 8 @ 7
Strength/Power
D
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
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 Movement Prep: - Forward/Back Ankle Walks x 10m (each way) - Lateral Ankle Walks x 10m (each way) - Heel Walks x 10m (each way) - Worlds Greatest Stretch x 5 Each Side Rest 30s between exercises. Speed Warm-Up: Jump Circuit 5m Linear Pogos 5m Lateral Pogos (Each Way) 5m Split Stance Pogo (Switch In A 10m A Skip 15m A Run 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery
B
10m Accelerations
1 x 10 @ 10
Luke Lewis
Professional Forwards and S&C Coach
Chicago Hounds
Professional MLR
Verified Athlete"Forwards Coach and S&C Coach"
When you join a team you’re getting more than programming, you’re joining an online community.
RFC Academy: Southern Hemisphere
RFC Academy: Southern Hemisphere
RFC Academy: Southern Hemisphere
