Rugby Strength Program: Training by Jack Cooper in TrainHeroic

Imperium Performance

Rugby

Coach

Jack Cooper

This team is meant for Rugby athletes who are looking to build their strength, power and athleticism.

We will carry out multiple types of lifts and exercise techniques to ensure you are improving out on the pitch.

Features
5 sessions per week
Must use App app to view and log training
Team Training

$20 / mo

Start My 7-Day Free Trial

Become Stronger

Build up your strength to be able to put on big hits and run over the top of defenders

Become More Powerful

Gain power you didn't think you had! Become faster, change direction quicker and bump off defenders like its nothing

Features

Access to your coaches

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

Programming 5 days per week

Strength training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Barbells // Dumbbells // Weights // Machines

Sample Week

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

Monday

Upper Body Push

2 Hand External Rotators

2 x 10

Banded Flys

2 x 10

Resistance Band Rows

2 x 15

Band Up and Overs

1 x 45

Bench Press

8, 6, 4, 5, 5, 5 @ 50, 55, 60, 70, 75, 80 %

Push Jerk

6, 4, 5, 5, 5 @ 50, 60, 70, 75, 80 %

Single Arm Tricep Extension

4 x 8

Single Arm Landmine Press

4 x 5

Incline DB Bench Press

4 x 6

Landmine Anti-Rotation

4 x 12

Tuesday

Lower Body

Deep Squat Holds

2 x 8

Goblet Squat

2 x 5 @ 22.05 kg

Leg Swings Side to Side

2 x 20

Leg Swings Front to Back

2 x 20

Single Leg Kettlebell RDL

2 x 8 @ 11.02 kg

Back Squat

8, 6, 4, 5, 5, 5 @ 50, 55, 60, 70, 75, 80 %

Trap Bar Deadlift

6, 4, 5, 5, 5 @ 50, 60, 70, 75, 80 %

Romanian Deadlift

5 x 5 @ 50, 60, 65, 70, 75 %

Bulgarian Split Squat

4 x 6

Leg Press

5 x 5

Thursday

Upper Body Pull

Banded Flys

2 x 10

Resistance Band Rows

2 x 15

Band Up and Overs

1 x 45

2 Hand External Rotators

2 x 10

Bent Over Row

6, 4, 5, 5, 5 @ 50, 60, 70, 75, 80 %

Barbell Bicep Curl

4 x 6

1-Arm DB Row

3 x 5

Pull-Up

4 x 8

Cable Rotations

4 x 5

Rear Delt Flyes

4 x 8

Side Plank

4 x 30

Friday

Explosive/Plyometrics

2 Hand External Rotators

2 x 8

Single Leg Kettlebell RDL

2 x 6

Band Up and Overs

1 x 45

Goblet Squat

2 x 6

Deep Squat Holds

2 x 10

Power Clean

8, 6, 4, 5, 5, 5 @ 50, 55, 60, 70, 75, 80 %

Hip Thrust

6, 4, 5, 5, 5 @ 50, 60, 70, 75, 80 %

Trap Bar Jumps

5 x 3

Box Jump

5 x 3

Single Leg Jumps

4 x 5

Half-Kneeling Med Ball Slams

4 x 12

Depth Jump

4 x 5

Calf Raise Machine

4 x 8

Saturday

Active Recovery/Mobility

Deep Squat Holds

2 x 8

Goblet Squat

2 x 5 @ 22.05 kg

Single Leg Kettlebell RDL

2 x 8 @ 11.02 kg

Band Hip Flexor Stretch

2 x 15

2 Hand External Rotators

2 x 10

Band Up and Overs

1 x 45

T- Spine Stretch

2 x 10

Banded Chest Stretch

2 x 10

Coach

More from Imperium Performance

Jack Cooper

I am a fresh strength and conditioning coach who specializes in Rugby League/Union and basketball. I have worked with professional athletes and semi-professional

Become a beast

Start the free trial now and be apart of a team to help you become more of a beast out on the pitch

Start My 7-Day Free Trial

FAQs

When should I join?

Whenever! We do exercises that will only increase your performance so no matter what time of season you can join

Will the exercises be hard?

Some exercises you may find difficult because you may have never done them. We try to make sure that the exercises you are going to do will increase your performance

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

Rugby Strength Program