New

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

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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.
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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
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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
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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
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
4 gym days 2 mobility 1 speed & conditioning
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
upper 1

A

Bike Machine

1 x 5:00

B1

Calf Raise in the seated leg press pin loaded

2 x 8

B2

Assisted hopping

2 x 10

C

Leg Extension

1 x 6

D1

Seated Box Jump RDC

2 x 3

D2

BB Back squat

3 x 5

D3

Three broad jumps

2 x 3

E1

Lying hamstring curl variations

2 x 6

E2

RDC Lateral jump

2 x 3

F

Hip thurst machine

1 x 6

G

RDC Power clean from power position

2 x 4

H

Rowing

2 x 500

Tuesday
Legs 1

A1

DB external rotation

2 x 8

A2

Med Ball Slam

2 x 8

B1

push up throw

3 x 3

B2

Incline bench press In smith machine

3 x 5

C

Chin up supinated grip

2 x 5

D

T-bar Row

1 x 8

E

Supinated preacher curl 45 degrees

2 x 5

F

Lying Lateral Raise with cable

1 x 8

G

Dip

1 x 8

H

Rowing

1 x 1000

Wednesday
RDC Mobility

A

Thoracic Foam rolling

1 x 2:00

B

RDC Glute stretch

@ 2:00

C

RDC Extreme quadricep stretch

1 x 2:00

D

Supinated bar hang

1 x 1 @ 2:00

E

Standing good morning stretch

2 x 25

F

Thoracic Bridge

2 x 10 @ 1:00

Thursday
Legs 1

A1

Calf Raise in the seated leg press pin loaded

2 x 8

A2

Speed Skips

2 x 100

A3

Assisted hopping

2 x 10

B1

RDC Romanian Deadlift

3 x 5

B2

Single leg step up jump

3 x 3

C

Split squat in smith Machine

2 x 5

D

Leg Extension

2 x 5

E

Seated Hamstring curl

2 x 5

F

Assault Bike

1 x 10:00

Friday
upper 1

A1

Assault Bike

1 x 5:00

A2

Neck 1

3 x 0:20

A3

Band Rotations

1 x 10

B1

Seated Military Press RDC

2 x 5

B2

Pronated grip chin up

2 x 5

C

bench press from pins with bands

2 x 5

D

RDC single arm row

2 x 6

E1

Prone Bicep Curl Pronated grip EZ bar

2 x 8

E2

Banded Tricep Pushdown

2 x 5

F

Rowing

1 x 2000

Saturday
HIP mobility

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

D

BB Back squat

5 x 4

Coach
coach-avatar 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

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Start Now Before It's Too Late

Become another success story

Start My 7-Day Free Trial
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FAQs
Can I do this in-season
No - This is not good for in-season, we have in-season programming which is designed much better to help you recover properly
How Old do I need to be
For this program you want at least 2 years experience in the gym
If I'm a beginner what should I do.
Checkout https://RugbyDevelopmentcoach.com at the maximum muscle program or super player program we have beginners options
The Proof
verified-athlete-avatar Matty Gonz

Went from 70kg to 82kg and got faster

Verified Athlete

""Patty Helped me so much, not only did he push me physically but he pushed me to work on all my skills and chase my dream.""

verified-athlete-avatar Blake Wilson Bulldogs player

Helped Him make his NRL Debut

Verified Athlete

""the programming was like none I had done before, it helped me put on the size and strength coaches said I was lacking""

verified-athlete-avatar Jimmy Vorster

helped me put on 18kg of lean muscle

Verified Athlete

"Couldn't be more thankful for all the help"

verified-athlete-avatar Ahmed

Put on over 10kgs

Verified Athlete

""I went from struggling for a game to getting game time every week and making 1st grade""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Rugby Off-Season Program 4 gym 1 speed 2 mobility
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Rugby Off-Season Program 4 gym 1 speed 2 mobility
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Rugby Off-Season Program 4 gym 1 speed 2 mobility
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Rugby Off-Season Program 4 gym 1 speed 2 mobility