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
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
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
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
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
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
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
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
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.""
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""
helped me put on 18kg of lean muscle
Verified Athlete"Couldn't be more thankful for all the help"
Put on over 10kgs
Verified Athlete""I went from struggling for a game to getting game time every week and making 1st grade""
When you join a team you’re getting more than programming, you’re joining an online community.