Rugby Off-Season Program 4 gym 1 speed 2 mobility

Rugby development coach

Coach

Pat Searosn

This Is The Best Program if you want to build Strength & Power

If you want to be a powerful rugby player, you can train properly to be one.

This will have your team mates to be asking you "what are you taking"

This is the best 4 day gym split you can do, it reduces fatigue and promotes as much growth as possible.

You get 4 gym days, 2 mobility and 1 sprint and conditioning day.

We have other programs available if you want less days. Go to https://RugbyDevelopmentcoach.com

$30 / mo

Start My 7-Day Free Trial

Grow Muscle Faster

Natural Players need better programming to gain as much muscle as possible. The problem is people think they build muscle from chasing muscle damage rather than maximising mechanical tension.

Healthy Strong Tendons

Tendons are pain in the ass if they get injured. To make sure you don't get tendon issues we gradually build up the range of motion in a joint + build plyometrics to make sure you don't suffer from them

Get As Fast As Possible

Speed is a game changer on the field. You will get faster from our velocity training + Plyometric work and Our Speed training

Lose Fat While gaining Muscle

Sometimes the easiest way to increase performance is to lose fat. On our programs we build muscle and help you lose fat

Last the full game

Every workout we include small doses of fitness so that when you come back to the field you're in your best shape

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

4 gym days 2 mobility 1 speed & conditioning

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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 a

Equipment

Required

Weight Plates // Cables // Barbell

Recommended

Conditioning equipment Bike or rower

Sample Week

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

Monday

upper 1

Bike Machine

1 x 5:00

Calf Raise in the seated leg press pin loaded

2 x 8

Assisted hopping

2 x 10

Leg Extension

1 x 6

Seated Box Jump RDC

2 x 3

BB Back squat

3 x 5

Three broad jumps

2 x 3

Lying hamstring curl variations

2 x 6

RDC Lateral jump

2 x 3

Hip thurst machine

1 x 6

RDC Power clean from power position

2 x 4

Rowing

2 x 500

Tuesday

Legs 1

DB external rotation

2 x 8

Med Ball Slam

2 x 8

push up throw

3 x 3

Incline bench press In smith machine

3 x 5

Chin up supinated grip

2 x 5

T-bar Row

1 x 8

Supinated preacher curl 45 degrees

2 x 5

Lying Lateral Raise with cable

1 x 8

Dip

1 x 8

Rowing

1 x 1000

Wednesday

RDC Mobility

Thoracic Foam rolling

1 x 2:00

RDC Glute stretch

@ 2:00

RDC Extreme quadricep stretch

1 x 2:00

Supinated bar hang

1 x 1 @ 2:00

Standing good morning stretch

2 x 25

Thoracic Bridge

2 x 10 @ 1:00

Thursday

Legs 1

Calf Raise in the seated leg press pin loaded

2 x 8

Speed Skips

2 x 100

Assisted hopping

2 x 10

RDC Romanian Deadlift

3 x 5

Single leg step up jump

3 x 3

Split squat in smith Machine

2 x 5

Leg Extension

2 x 5

Seated Hamstring curl

2 x 5

Assault Bike

1 x 10:00

Friday

upper 1

Assault Bike

1 x 5:00

Neck 1

3 x 0:20

Band Rotations

1 x 10

Seated Military Press RDC

2 x 5

Pronated grip chin up

2 x 5

bench press from pins with bands

2 x 5

RDC single arm row

2 x 6

Prone Bicep Curl Pronated grip EZ bar

2 x 8

Banded Tricep Pushdown

2 x 5

Rowing

1 x 2000

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

BB Back squat

5 x 4

Coach

More from Rugby development coach

Pat Searosn

Started Rugby Development Coach, to help more rugby players get seriously strong for the field. To date I have helped over 10,000 players get strong fit and fast. I'm passionate about doing getting the absolute most out of your body