The Kickoff - Rugby Performance for Rookies: Training by Sean Aldin in TrainHeroic

The Kickoff - Rugby Performance for Rookies

Gain Line Sports Performance

Rugby, Field Sports, Strength & Conditioning, Speed, General Fitness, Functional Training, Mobility
Coach
Sean Aldin

Nothing beats the feeling of making a game changing play on the rugby pitch. Whether it's beating the fullback on a cutback, lowering your shoulder and running straight through the other center, or smashing the opposing No. 8 back behind the gain line in a tackle, these moments are why we play the game.

New players are often overwhelmed when it comes to figuring out how to train to achieve those moments on a regular basis. They revert to bodybuilding, powerlifting, or even their old high school football training programs. But the sport of rugby is a completely different beast to those endeavors, and trying to combine one of those programs with rugby training and competition schedule leaves players lacking in key areas, and often too fatigued to express their best performance when they need it.

By enrolling in The Kickoff: Rugby Performance Training for Beginners, you can be assured that you are following scientifically backed programming that will optimize your on-pitch performance. Gain Line's experienced coaches will set your down the right path for a long and enjoyable rugby career.

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Make standout plays - all 80 minutes
Properly periodized programming will keep you energized come match day. Optimize your conditioning so each play you make is bigger, and so you can produce them from first to final whistle.
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Build a foundation for your rugby career
Put the right building blocks in place from the beginning. Every physical attribute that is critical to success in rugby will be developed from the ground up.
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Take the guess work out of training
With Gain Line Sports Performance, your training will be optimized for each stage of your season and career. Gain advantage over your competition by being ready to bring your best, every week.
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 6 days per week
At least 6 sessions per week will be provided, along with guidance for how and when to implement each.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you motivated all season long.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Weight Bench
Recommended
Cable Stack // Lifting Platform
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Beginner Resistance Training Day 1

Prep

A

Beginner Resistance Warmup/Mobility

3-5 Min. light cardio - until you begin to breathe a little harder and just start to break a sweat Complete two rounds of: Band External Rotation - 8 reps per side Prone Cobra - 5 reps Prone Scorpion - 5/side DB or KB Windmill - 5/side Pigeon Stretch - 3/side (5 second stretch each) KB Squat Stretch - 20 seconds Spider Man w/ Thoracic Rotation - 3/side

B1

Clean Pull

3 x 3 @ 50, 60, 60 %

B2

Squat Jump

3 x 3

C

Back Squat

3 x 8 @ 65 %

D

Incline DB Bench Press

3 x 8 @ 65 %

E

Seated Single Leg Press

3 x 8 @ 65 %

F

1-Arm DB Row

3 x 8 @ 65 lb

G

Hanging Knee Raise

3 x 7

Recovery

H

Static Stretching - Beginner Resistance Cooldown

Two Rounds of: Quad Stretch Foot elevated Hamstring stretch Piriformis stretch Seated Butterfly stretch Doorway Pec Stretch Lat Stretch Tricep Stretch

Sunday
Beginner Resistance Training Day 1

Prep

A

Beginner Resistance Warmup/Mobility

3-5 Min. light cardio - until you begin to breathe a little harder and just start to break a sweat Complete two rounds of: Band External Rotation - 8 reps per side Prone Cobra - 5 reps Prone Scorpion - 5/side DB or KB Windmill - 5/side Pigeon Stretch - 3/side (5 second stretch each) KB Squat Stretch - 20 seconds Spider Man w/ Thoracic Rotation - 3/side

B1

Clean Pull

3 x 3 @ 50, 60, 60 %

B2

Squat Jump

3 x 3

C

Back Squat

3 x 8 @ 65 %

D

Incline DB Bench Press

3 x 8 @ 65 %

E

Seated Single Leg Press

3 x 8 @ 65 %

F

1-Arm DB Row

3 x 8 @ 65 %

G

Hanging Knee Raise

3 x 7

Recovery

H

Static Stretching - Beginner Resistance Cooldown

Two Rounds of: Quad Stretch Foot elevated Hamstring stretch Piriformis stretch Seated Butterfly stretch Doorway Pec Stretch Lat Stretch Tricep Stretch

Monday
Aerobic Conditioning -Beginner

A

Aerobic Conditioning

5:00, 15:00, 15:00 @ 4, 6, 6

Monday
Aerobic Conditioning -Beginner

A

Aerobic Conditioning

5:00, 15:00, 15:00 @ 4, 6, 6

Tuesday
Beginner Resistance Training Day 2

Prep

A

Beginner Resistance Warmup/Mobility

3-5 Min. light cardio - until you begin to breathe a little harder and just start to break a sweat Complete two rounds of: Band External Rotation - 8 reps per side Prone Cobra - 5 reps Prone Scorpion - 5/side DB or KB Windmill - 5/side Pigeon Stretch - 3/side (5 second stretch each) KB Squat Stretch - 20 seconds Spider Man w/ Thoracic Rotation - 3/side

B1

Power Jerk

3 x 2 @ 50, 60, 60 %

B2

Standing Broad Jump

3 x 1 @ 80

C

Front Squat

3 x 8 @ 65 %

D

Shoulder Press

3 x 8 @ 65 %

E

Romanian Deadlift

3 x 8 @ 65 %

F

Lat Pulldown

3 x 8 @ 65 %

G

Pallof Press - Standing

3 x 10 @ 7

Conditioning

H

Static Stretching - Beginner Resistance Cooldown

Two Rounds of: Quad Stretch Foot elevated Hamstring stretch Piriformis stretch Seated Butterfly stretch Doorway Pec Stretch Lat Stretch Tricep Stretch

Tuesday
Beginner Resistance Training Day 2

Prep

A

Beginner Resistance Warmup/Mobility

3-5 Min. light cardio - until you begin to breathe a little harder and just start to break a sweat Complete two rounds of: Band External Rotation - 8 reps per side Prone Cobra - 5 reps Prone Scorpion - 5/side DB or KB Windmill - 5/side Pigeon Stretch - 3/side (5 second stretch each) KB Squat Stretch - 20 seconds Spider Man w/ Thoracic Rotation - 3/side

B1

Power Jerk

3 x 2 @ 50, 60, 60 %

B2

Standing Broad Jump

3 x 1 @ 80

C

Front Squat

3 x 8 @ 65 %

D

Shoulder Press

3 x 8 @ 65 %

E

Romanian Deadlift

3 x 8 @ 65 %

F

Lat Pulldown

3 x 8 @ 65 %

G

Pallof Press - Standing

3 x 10 @ 7

Conditioning

H

Static Stretching - Beginner Resistance Cooldown

Two Rounds of: Quad Stretch Foot elevated Hamstring stretch Piriformis stretch Seated Butterfly stretch Doorway Pec Stretch Lat Stretch Tricep Stretch

Wednesday
Pre Season SPARQ - Beginner

A1

Light Jog

1 x 200

A2

Accelerating High Knees

2 x 10

A3

Butt Kicks

2 x 10

A4

Walking Lunges

2 x 10

A5

Backpedal

2 x 10

A6

A-Skip

2 x 10

A7

Skaters

2 x 5

A8

Carioca

2 x 10

B

Static Start Squat Jump

3 x 2

C

2-Step Lateral Shuffle

4 x 2

D

4 Cone Box Drill

2 x 4

E

Rest

1 x 3:00 @ 5:00

F

Sprint

6 x 10

G

Flying Sprints

3 x 20 @ 20

Recovery

H

Running Cool down - Beginner

200m walk, then 2 rounds of stretches at 30 sec each: Standing quad Staggered stance hamstring Knee hug Pigeon stretch Calf stretch

Wednesday
Pre Season SPARQ - Beginner

A1

Light Jog

1 x 200

A2

Accelerating High Knees

2 x 10

A3

Butt Kicks

2 x 10

A4

Walking Lunges

2 x 10

A5

Backpedal

2 x 10

A6

A-Skip

2 x 10

A7

Skaters

2 x 5

A8

Carioca

2 x 10

B

Static Start Squat Jump

3 x 2

C

2-Step Lateral Shuffle

3 x 2

D

4 Cone Box Drill

2 x 4

E

Rest

1 x 3:00 @ 5:00

F

Sprint

5 x 10

G

Flying Sprints

3 x 20 @ 20

Recovery

H

Running Cool down - Beginner

200m walk, then 2 rounds of stretches at 30 sec each: Standing quad Staggered stance hamstring Knee hug Pigeon stretch Calf stretch

Thursday
Beginner Resistance Training Day 3

Prep

A

Beginner Resistance Warmup/Mobility

3-5 Min. light cardio - until you begin to breathe a little harder and just start to break a sweat Complete two rounds of: Band External Rotation - 8 reps per side Prone Cobra - 5 reps Prone Scorpion - 5/side DB or KB Windmill - 5/side Pigeon Stretch - 3/side (5 second stretch each) KB Squat Stretch - 20 seconds Spider Man w/ Thoracic Rotation - 3/side

B

Single Leg RDL

3 x 5

C

Hang Snatch Pull

3 x 3 @ 50 %

D

Clean Grip Deadlift

3 x 8 @ 65 %

E

Pendlay Row

3 x 8 @ 65 %

F

1-Arm Low Incline DB Press

3 x 8 @ 65 %

G

DB Front Rack Walking Lunge

3 x 8 @ 60 %

H

Cross Body V-Up

3 x 7

Conditioning

I

Static Stretching - Beginner Resistance Cooldown

Two Rounds of: Quad Stretch Foot elevated Hamstring stretch Piriformis stretch Seated Butterfly stretch Doorway Pec Stretch Lat Stretch Tricep Stretch

Thursday
Beginner Resistance Training Day 3

Prep

A

Beginner Resistance Warmup/Mobility

3-5 Min. light cardio - until you begin to breathe a little harder and just start to break a sweat Complete two rounds of: Band External Rotation - 8 reps per side Prone Cobra - 5 reps Prone Scorpion - 5/side DB or KB Windmill - 5/side Pigeon Stretch - 3/side (5 second stretch each) KB Squat Stretch - 20 seconds Spider Man w/ Thoracic Rotation - 3/side

B

Single Leg RDL

3 x 5

C

Hang Snatch Pull

3 x 3 @ 50 %

D

Clean Grip Deadlift

3 x 8 @ 65 %

E

Pendlay Row

3 x 8 @ 65 %

F

1-Arm Low Incline DB Press

3 x 8 @ 65 %

G

DB Front Rack Walking Lunge

3 x 8 @ 60 %

H

Cross Body V-Up

3 x 7

Conditioning

I

Static Stretching - Beginner Resistance Cooldown

Two Rounds of: Quad Stretch Foot elevated Hamstring stretch Piriformis stretch Seated Butterfly stretch Doorway Pec Stretch Lat Stretch Tricep Stretch

Friday
General Conditioning

A1

Light Jog

1 x 200

A2

Accelerating High Knees

2 x 10

A3

Butt Kicks

2 x 10

A4

Walking Lunges

2 x 10

A5

Backpedal

2 x 10

A6

A-Skip

2 x 10

A7

Skaters

2 x 5

A8

Carioca

2 x 10

Conditioning

B

Bronco Circuit

This will be set up in similar fashion to the Bronco fitness test that is used by many rugby teams for fitness diagnostic. Starting at the try line, set a cone at 20 meters, 40m, and 60m. Run a shuttle to the 20 and back, then 40 and back, finally 60 and back without rest. For our purposes we will perform a bodyweight exercise each time we get back to the try line. After returning from the 60m run and performing the bodyweight movement, rest for one minute before beginning the next round Runs to be completed at about 60% intensity, or a striding pace (faster than a jog, just able to open up to a full stride). Repeat for 5 total rounds. Before 20m shuttle: Squat Jump x 5 After 20m: Burpee x 5 After 40m: Push-up x 10 (15 or 20, if you can) After 60m: Hollow Hold x 30 sec

Recovery

C

Running Cool down - Beginner

200m walk, then 2 rounds of stretches at 30 sec each: Standing quad Staggered stance hamstring Knee hug Pigeon stretch Calf stretch

Friday
General Conditioning

A1

Light Jog

1 x 200

A2

Accelerating High Knees

2 x 10

A3

Butt Kicks

2 x 10

A4

Walking Lunges

2 x 10

A5

Backpedal

2 x 10

A6

A-Skip

2 x 10

A7

Skaters

2 x 5

A8

Carioca

2 x 10

Conditioning

B

Bronco Circuit

This will be set up in similar fashion to the Bronco fitness test that is used by many rugby teams for fitness diagnostic. Starting at the try line, set a cone at 20 meters, 40m, and 60m. Run a shuttle to the 20 and back, then 40 and back, finally 60 and back without rest. For our purposes we will perform a bodyweight exercise each time we get back to the try line. After returning from the 60m run and performing the bodyweight movement, rest for one minute before beginning the next round Runs to be completed at about 60% intensity, or a striding pace (faster than a jog, just able to open up to a full stride). Repeat for 5 total rounds. Before 20m shuttle: Squat Jump x 5 After 20m: Burpee x 5 After 40m: Push-up x 10 After 60m: Hollow Hold x 30 sec

Recovery

C

Running Cool down - Beginner

200m walk, then 2 rounds of stretches at 30 sec each: Standing quad Staggered stance hamstring Knee hug Pigeon stretch Calf stretch

Coach
coach-avatar Sean Aldin

Sean has pursued fitness and sports performance for over 20 years, and has spent over a decade in coaching and personal training. He has gained experience coaching strength and conditioning at the Division 1 collegiate, professional, and olympic levels. Sean played rugby for 20 seasons and knows what it takes to maintain physical performance for the long haul.

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FAQs
Who is this team for?
The Kickoff is designed to get athletes that are new to rugby training in the right ways. If you have played rugby for less than two years, have been training or lifting weights for a year or less, or if it has been over a year since you trained consistently, this team is for you.
What if I have practice or a game on a day that has programming?
Your team training and games always take precedent with this training program. On those days, skip the weight room and make sure you're fresh for the field.
I play in the southern hemisphere. Can I use this program?
This team is programmed with northern hemisphere schedules in mind. You can still use it, but the periodization may not line up perfectly. If you are in this scenario, please reach out to us and we can figure out the best solution for your training!
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The Kickoff - Rugby Performance for Rookies
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The Kickoff - Rugby Performance for Rookies
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The Kickoff - Rugby Performance for Rookies
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The Kickoff - Rugby Performance for Rookies