Luke Birmingham Strength & Conditioning

Coach
Luke Birmingham

Features
3 sessions per week
Must use App app to view and log training
Team Training
$15 / mo
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Enhanced Sports Performance
Tailored programs designed to improve speed, strength, power, and endurance specific to the athlete’s sport.
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Injury risk reduction
Proven methods to reduce injury risk through balanced development, mobility, and strengthening of key movement patterns.
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Faster Return to Play
Expert guidance through post-injury rehabilitation, ensuring a safe and effective return to competition.
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Long-Term Athletic Development
A structured approach to progression, helping athletes peak at the right time while building a solid foundation for future success.
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 3 days per week
3 sessions designed to improve your strength, endurance and movement patterns.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Easy to use app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Position: Day #1

Conditioning

A

Full body dynamic warm up

Scorpions - 10 reps each side Single leg glute bridge -10 reps each side Press up with rotation -10 reps each side Squat - 10 reps Split squat - 10 reps each side Lateral lunge - 10 reps each side Arabesque - 10 reps each side Wall slides - 10

B

Non-countermovement Jump

3 x 5

C1

Goblet squat (DB)

3 x 5

C2

Plank

3 x 30

D1

Romanian deadlift: Barbell (RDL)

3 x 5

D2

Push up: incline

3 x 5

E1

Split squat (Goblet)

3 x 5

E2

Dumbbell bent over row

3 x 5

E3

Side plank: progressions

3 x 30

Wednesday
Position: Day #2

Conditioning

A

Full body dynamic warm up

Scorpions - 10 reps each side Single leg glute bridge -10 reps each side Press up with rotation -10 reps each side Squat - 10 reps Split squat - 10 reps each side Lateral lunge - 10 reps each side Arabesque - 10 reps each side Wall slides - 10

B

1 bounce skip

1 x 10 @ 30

C1

Squat (counter-balance)

3 x 5

C2

No arm deadbug

3 x 10

D1

Dumbbell deadlift

3 x 5

D2

Inverted row: progressions

3 x 5

E1

SL RDL: prisoner

3 x 5

E2

Bench press: Dumbbell

3 x 5

E3

Pallof press

3 x 30

Friday
Position: Day #3

Conditioning

A

Full body dynamic warm up

Scorpions - 10 reps each side Single leg glute bridge -10 reps each side Press up with rotation -10 reps each side Squat - 10 reps Split squat - 10 reps each side Lateral lunge - 10 reps each side Arabesque - 10 reps each side Wall slides - 10

B

Non-countermovement Jump

3 x 5

C1

DB offset squat

3 x 5

C2

Bent knee sit-up

3 x 10

D1

Sumo deadlift: barbell

3 x 5

D2

Shoulder press: dumbbell

3 x 5

E1

Reverse lunge: dumbbell

3 x 5

E2

Pull up: progressions

3 x 5

E3

60 degree hold

3 x 30

Coach
More from Luke Birmingham Strength & Conditioning
coach-avatar Luke Birmingham

FAQs
Is this right for me?
If you have 0-3 years worth of supervised strength and conditioning, this is for you. This plan will go over the basic movements needed to lay the foundations for future training.
I play my sport already, is that not enough?
Unfortunately not, the physical requirements for rugby are vast. At some point you will need to be bigger, stronger, faster and fitter. We cannot achieve all of that in a rugby session. We need to lay the foundations of good movement so we can start to work towards these goals.
How long until I see results?
As the results are technique based, you can expect results immediately. As for improvements in strength this can take 4-8 weeks of consistent training before you notice you are stronger. Real results take hard work and dedication.
What if I have an injury?
If you have an injury or sustain an injury you are able to reach out to Luke to ask for alternatives. If your injury is significant you can look to get a specific rehab plan by reaching out to Luke.
Is lifting weights safe for kids?
This program is about learning key movement patterns and appropriately challenging them in a variety of ways. When there is an emphasis on appropriate technique and progression, it actually works as injury prevention as it improves their robustness.
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Rugby Preparation
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Rugby Preparation
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Rugby Preparation
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