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
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Become Stronger
Build up your strength to be able to put on big hits and run over the top of defenders
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Become More Powerful
Gain power you didn't think you had! Become faster, change direction quicker and bump off defenders like its nothing
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 5 days per week
Strength training that’s accessible and challenging for athletes of 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
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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Upper Body Push

A1

2 Hand External Rotators

2 x 10

A2

Banded Flys

2 x 10

A3

Resistance Band Rows

2 x 15

A4

Band Up and Overs

1 x 45

B

Bench Press

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

C

Push Jerk

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

D1

Single Arm Tricep Extension

4 x 8

D2

Single Arm Landmine Press

4 x 5

E1

Incline DB Bench Press

4 x 6

E2

Landmine Anti-Rotation

4 x 12

Tuesday
Lower Body

A1

Deep Squat Holds

2 x 8

A2

Goblet Squat

2 x 5 @ 22.05 kg

A3

Leg Swings Side to Side

2 x 20

A4

Leg Swings Front to Back

2 x 20

A5

Single Leg Kettlebell RDL

2 x 8 @ 11.02 kg

B

Back Squat

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

C

Trap Bar Deadlift

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

D1

Romanian Deadlift

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

D2

Bulgarian Split Squat

4 x 6

E

Leg Press

5 x 5

Thursday
Upper Body Pull

A1

Banded Flys

2 x 10

A2

Resistance Band Rows

2 x 15

A3

Band Up and Overs

1 x 45

A4

2 Hand External Rotators

2 x 10

B

Bent Over Row

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

C1

Barbell Bicep Curl

4 x 6

C2

1-Arm DB Row

3 x 5

D1

Pull-Up

4 x 8

D2

Cable Rotations

4 x 5

E1

Rear Delt Flyes

4 x 8

E2

Side Plank

4 x 30

Friday
Explosive/Plyometrics

A1

2 Hand External Rotators

2 x 8

A2

Single Leg Kettlebell RDL

2 x 6

A3

Band Up and Overs

1 x 45

A4

Goblet Squat

2 x 6

A5

Deep Squat Holds

2 x 10

B

Power Clean

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

C

Hip Thrust

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

D1

Trap Bar Jumps

5 x 3

D2

Box Jump

5 x 3

E1

Single Leg Jumps

4 x 5

E2

Half-Kneeling Med Ball Slams

4 x 12

F1

Depth Jump

4 x 5

F2

Calf Raise Machine

4 x 8

Saturday
Active Recovery/Mobility

A

Deep Squat Holds

2 x 8

B

Goblet Squat

2 x 5 @ 22.05 kg

C

Single Leg Kettlebell RDL

2 x 8 @ 11.02 kg

D

Band Hip Flexor Stretch

2 x 15

E

2 Hand External Rotators

2 x 10

F

Band Up and Overs

1 x 45

G

T- Spine Stretch

2 x 10

H

Banded Chest Stretch

2 x 10

Coach
coach-avatar 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

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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
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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
Join Your Virtual Gym

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

Rugby Strength Program
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Rugby Strength Program
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Rugby Strength Program
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Rugby Strength Program