Rugby Strength & Conditioning Program

Elite Level Conditioning

Rugby, Strength & Conditioning
Coach
Ben Essenhigh

About me

I have worked in professional sport as a Strength & Conditioning Coach for over 8 years. I have been involved with the Georgian National Rugby Team, Suntory Sungoliath, USA Womens National Rugby Team and Worcester Warriors Rugby Academy. I have a degree in Sports Science and ASCA accreditation.

About the program

This Strength & Conditioning program is for any rugby player who wants to take their performance to the next level. This periodized program will help maximize your physical performance and optimize your preparation leading into your games. This package includes strength training, fitness options and recovery programs all year round, to make sure you perform at your best on game day. The program is subscription based and has content for the entire year, including the pre-season, competition period and the off-season (based off the UK rugby calendar).

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Strength Training
Dominate your oppostion with gym programs aimed to increase your size, strength, power and reduce the risk of injury. All gym programming will be desinged to fit around your rugby training and will ensure you peak on game day.
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Fitness Options
Play harder for longer. If you want to improve your game fitness, there will be optional fitness sessions that you can choose to suit your needs and schedule. This can include running and off-feet conditoning programs.
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Recovery Programs
Maximize your perfromance with the right recovery. Each week will include different reovery options that you can complete to ensure you are as fresh as possible on game day.
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
Daily strength, conditioning, and recovery session that will benefit all athletes at any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
PDF's are so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Plates // Dumbells // Boxes // Med Balls // Exercise Bike
Recommended
Bands // Ice Bath
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
1. Gym: Whole Body Strength & Size

Prep

A

Warm up circuit using the 20kg barbell only Military press (overhead press) x7 Front squat x7 DL RDL x7 Bent over row x7 x3-4 rounds (no rest)

B

Back Squat

4 x 5 @ 80 %

C1

Bulgarian Split Squat

4 x 5

C2

DB RDL

4 x 5

D1

Weighted Chin Ups

3, 3, 3, MAX, MAX

D2

Side Plank

5 x 0:20

E1

DB Reverse Fly

3 x 10

E2

Barbell Upright Row

3 x 10

Sunday
2. Conditioning: Run/Bike (Optional)

A

MAS Run (Straights)

3 x 8 @ 50

Conditioning

B

Bike - 10km (20min)

Complete distance as fast as possible. 🥇<19:00 🥈19:01-20:59 🥉>21:00

Monday
1. Gym: Upper Body Strength & Size

Prep

A

Upper Body Warm Up (Push)

Push up x10 Scap push up x5 Band face pull x10 x3 rounds (no rest)

B

Bench Press

4 x 5 @ 80 %

C

Bent Over Row

D1

DB Shoulder Press

3 x 6

D2

DB Lateral Raise

3 x 10

E1

1-Arm DB Row

E2

Swiss Ball Neck Holds (Front & Back)

3 x 0:15

F1

DB Fly

3 x 10

F2

DB Tricep Extension

3 x 10

Monday
2. Conditioning: Run/Bike (Optional)

A

22m Shuttle (with D/U)

4 x 6

B

Exercise Bike

1 x 2:00 @ 7

Tuesday
MD-3 Recovery

A

Exercise Bike

1 x 15:00

B1

Pigeon Stretch

4 x 1 @ 0:20

B2

Hamstring Towel Stretch

4 x 1 @ 0:20

B3

Couch Stretch (Hip Flexors)

4 x 1 @ 0:20

Wednesday
Gym: Whole Body Power

Prep

A

Power Warm Up Circuit 1

Hang muslce clean with barbell/BW squat jump x6 BW pogo jumps x12 Aligator walk with jump x6 (3es) x3-4 rounds (no rest)

B1

Hang Power Clean

4, 4, 2, 2

B2

Kneeling Jump

4 x 3

C1

Push Press

4, 4, 2, 2

C2

Kneeling Med Ball Throw

4 x 3

D1

Landmine Bar Twist

3 x 5

D2

Single Leg Step Downs

3 x 5

Thursday
Gym: Upperbody Hypertrophy (Optional)

A1

Seated Machine Row

4 x 12

A2

Narrow Push Up

4 x 12

B1

DB Bicep Curls

4 x 12

B2

Hammer Curl

4 x 12

C

DB Tricep Extension

3 x 15

D

Cable Bicep Curl

3 x 15

Friday
1. Game Day

Prep

A

Game Day Primer

Complete this primer before starting your individual/team field warm up. Any foam rolling or static streching should be completed before starting this primer. Mobility: Squat + rotate (slow) x5 Hindu push ups x5 Teddy bear rolls & strech x5 Hip 90/90's x5es x3-4 rounds (no rest) Nureal prep: Wall sliders x3es Push up and varied landing x3 Skater hops x3es x2-3 rounds (no rest)

B

Game Time

C

Ice Bath

1 x 10:00

Friday
2. Conditioning Top Up

A

Run - Broken Bronco

Saturday
MD+1 Recovery

A

Exercise Bike

1 x 15:00

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Professional Strength & Conditioning Program

Get full access to a tried and tested program to maximize your on field physical perormance.

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FAQs
Who is this for?
All rugby players. Amature to professional level.
What equipment do I need?
All you need is access to a gym and a rugby field.
How long is the program?
This program is a subscription based service. You can sign up for as many or as few months as you like (just like Netflix).
The Proof
verified-athlete-avatar Tom Savage

Professional Rugby Player

Verified Athlete

"Ben has helped me prepare for the Super Rugby season. I really enjoyed the gym and conditioning sessions."

Join Your Virtual Gym

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

Rugby Strength & Conditioning Program
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Rugby Strength & Conditioning Program
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Rugby Strength & Conditioning Program
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Rugby Strength & Conditioning Program