Rugby Strong

Momentum Training LLC

Rugby

Coach

Sophia Opatz

Rugby Strong is for the rugby player or athlete that wants to gain muscle and strength while becoming faster, more explosive and durable. This program builds your engine to last a full 80 minutes on the pitch while becoming more resilient so you can show up week after week, game after game. No fluff, just solid programming that trains the physical qualities you need to be the go-to player on the pitch.

$30 / mo

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Strength and Power that's Apparent

Feel confident in every scrum, ruck and tackle by building explosive power and strength that's apparent in every play.

Speed and Agility to Dust your Opponent

Speed creates space, space creates opportunities and opportunities create try's. Be confident breaking lines and leaving your opponents in the dust.

Outlast Your Opponents

Your heart is your engine. It doesn't matter how strong you are if you can't keep up. Build your engine to last a full 80 minutes on the pitch.

Be a Resilient and Robust Mover

Show up to practices and games day after day, week after week confident in your body's ability to perform and stay in the game longer. Movement is the foundation at which all other qualities are expressed. If you can't move well, you can't help your team win.

Features

Access to your coach

Instant messaging with your coach for feedback on form or any questions you may have

Programming 4 days per week

Programming 4 days per week that trains all of the stimulus you need while still allowing time for practices, recreation and recovery

Exercise Video Guidance

Instructional videos to guide and make execution easy

Delivered through TrainHeroic

No more lifeless PDFs. Easily track weights and progress through the app

Equipment

Required

Barbell // Dumbbells // Bands // Machines // Cardio Equipment (bike, rower, ski erg or treadmill)

Recommended

Turf/Field // Kettlebells

Sample Week

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

Monday

Low CNS Day

Prone Shoulder CARs

2 x 5

Bear Hold TKE

2 x 10

PVC OH Side Bends

2 x 12

Lunge Stance PVC Pipe Rotations

2 x 8

Med Ball Slam

3 x 5

Alternating Split Stance Pogos

3 x 20

Hex Bar Deadlift

4 x 5

Chest-Supported DB Row

3 x 8

Pin Press

4 x 5

Smith Machine Side Bend

3 x 6

Alternating DB Front Raise

3 x 8

Hammer Curl

3 x 8

Skull Crushers

3 x 8

Elevated Pigeon Stretch

2 x 0:30

PVC Lat Stretch

2 x 0:30

Tuesday

Acceleration + COD Day

Walking World's Greatest Stretch

1 x 10

Walking RDL Toe Touches

1 x 10

Walking Lunge + Overhead Reach

1 x 10

Open & Close the Gate

1 x 10

Sprinter Lunge Switches

1 x 10

Side Shuffle

1 x 10

High Knees

1 x 10

High Skips

1 x 10

Forward/Backward Pogos

1 x 10

Lateral Pogos

1 x 10

2 Forward 1 Back Pogos

1 x 10

2 Forward 1 Back Lateral Jumps

1 x 10

Bounds

3 x 20 @ 7, 8, 9

Partner Banded Sprint

3 x 10

Sprint

3 x 20 @ 7, 8, 9

Curve Sprint

4 x 1 @ 15

5-10-5 Agility

3 x 1

Triple Broad Jump

3 x 1

Thursday

High CNS Day

Bear Crawl

2 x 10

Lunge + Reach

2 x 10

Wall Ball Banded Rotations

2 x 8

Deep Tier Lateral Split Squat Jumps

2 x 10

Standing Triple Jump

4 x 1

Barbell Split Jerk

5, 3, 2, 2

Depth Drop

4 x 4

Back Squat

6, 4, 2, 2

Mid-Range Calf Iso

3 x 0:20

Barbell B-Stance RDL

3 x 6

Lat Pulldown

3 x 8

Dumbbell Shoulder Press

8, 6, 6

Banded Neck Extension

3 x 6

Sled Push

4 x 20

Friday

Off-Feet Endurance Day

Cardio EMOM (every minute on the minute)

10 x 5 @ 1:00

Cardio

1 x 30:00 @ 7

Coach

More from Momentum Training LLC

Sophia Opatz

I've played rugby for about a decade and have first-hand experience about what physical qualities players need to dominate their opponents. My rugby and strength and conditioning background will help you get bigger, faster, more powerful and able to last a full 80 minutes so you don't get dusted on the pitch.

Why Rugby Strong?

Rugby Strong will keep you engaged in your training while providing you structure and progress. Become the go-to athlete on the pitch.

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FAQs

What if my gym doesn't have all of the equipment needed?

You can always reach out and message me, I'll always provide alternatives for exercises if needed.

What if some of the movements are too advanced for me or I'm injured?

You can always reach out with any questions on movements and send videos of your form and I'll give you feedback as well as any regressions, progressions or alternatives to any exercise.

How should I structure my week in-season vs off-season?

In-season will be lower volume whereas off-season we can push the volume a bit more. Both still require intensity. I structure the programming based off of central nervous system fatigue- High CNS days & Low CNS days. I'm always here to answer specific questions about your season as well.

The Proof

Michelle D.

Rugby Strong Athlete

Verified Athlete

"Soph's knowledge of rugby specific training has been a game changer for me. From enhancing my strength and agility to improving my tactical awareness, Soph has a deep understanding of what is needed to excel on the field."

Geena B.

Rugby Strong Athlete

Verified Athlete

"Soph is thoughtful and strategic with programming ensuring I’m training the right movements at the right volume taking into consideration my match schedule. I can see and feel a noticeable difference in my performance on the field after training on the Rugby Strong program for a few months."

Paula K.

Rugby Strong Athlete

Verified Athlete

"Rugby Strong has improved my physical ability in speed and strength. I’m the fastest I’ve ever been in my athletic career; my body has improved in strength, making me more explosive and powerful. My recovery time has greatly improved, so I'm able to perform well an entire 80 minute game."

Kelsey W.

Rugby Strong Athlete

Verified Athlete

"Training with Soph has greatly helped my rugby performance. Since joining Rugby Strong, I have become stronger, more explosive on the pitch, and am able to recover quicker after games."

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

Rugby Strong