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 more explosive and dynamic. This program builds your engine to last a full 80 minutes on the pitch while becoming more resilient and durable 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.

$50 / 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.

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, 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 3 days per week

Programming 3 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

MAX EFFORT LOWER

Lunge with T-Spine Rotation

2 x 20

Frankenstein Walks

2 x 20

Lateral A-Skip

2 x 20

Slalom Bounds

2 x 20

Single Leg Pogos (4 Direction)

2 x 10

Seated Broad Jump

4 x 3

Band-Assisted Vertical Jumps

4 x 10

Back Squat

6 x 1

Hex Bar Deadlift

4 x 3

Bottom Half Calf Raises

2 x 10 @ 9

Sissy Squats

2 x 10

Wednesday

MAX EFFORT UPPER

Banded Behind the Back Internal/External Rotation

2 x 10

Single Arm Plank Hold

2 x 0:20

Bench-Supported IYT Raises

2 x 15

Landmine Clean & Press

4 x 4

Barbell Bench Press

5 x 3

Seated Single Arm Cable Row

3 x 8

Half-Kneeling Landmine Press

3 x 5

Bent-Arm EZ Bar Pullover

3 x 8

Cardio EMOM (every minute on the minute)

1 x 10:00 @ 8

Friday

FULL-BODY DYNAMIC DAY

Cardio

1 x 3:00 @ 6

Kettlebell Half Kneeling Bent Press

2 x 10

Tall Kneeling Fast Plate Rotation

2 x 20

Standing Hip CAR

2 x 10

KB Walking Lunges

3 x 12

Ab Wheel

3 x 8

Bent Over Scissor Row

3 x 16

Barbell Banded RDL Drop-Catch

3 x 8

EZ Bar Curl

3 x 15 @ 9

Bench Tricep Dips

3 x 15 @ 9

4-Way Neck Iso

3 x 0:10

Cardio

1 x 3:00 @ 10

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.

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."

Jess C.

Rugby Strong Athlete

Verified Athlete

"Ever since I retired from playing rugby, I lacked motivation to go to the gym and get a meaningful workout in. Now, I always look forward to Rugby Strong sessions. In just a few months, I’ve been able to lift a lot more weight and I can actually SEE my muscles now!"

Join Your Virtual Gym

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

Rugby Strong