Townsend strength
RugbyRugby union in-season programme.
This programme is designed to take the guess work out of your training each week so you can focus on playing and performing each week.
Designed by Townsend Strength who has played semiprofessional rugby union for over 8 years. Coached professional rugby union and league players for many years.
After suffering 2 ACL injuries, 3 ACJ, Hamstring tears and many more injuries. we know what it takes to get you through the season to perform well and little tips and tricks form various physio who we have worked with.
The backs programme focuses more on single leg work and speed where as the forwards programme is designed to deal with the demands of the scrum work.
Features6 sessions per week
Must use App app to view and log training
Team Training
upper body prep 2
A
Banded lat distractions Banded shoulder distractions Banded pull aparts Yoga push up Prone ITY Triple threats
B1
Drop catch press up
2 x 5
B2
Supine Med Ball Throw
2 x 5
C1
Barbell Bench Press
3 x 5
C2
3 iso hold chin ups
3 x 5
D1
Seated DB Shoulder Press
3 x 8
D2
Seated Row
3 x 8
D3
Weighted Neck Extensions
3 x 10
E1
Resistance Band Woodchop
3 x 8
E2
DB Side Bend
3 x 8
E3
Cable face pull
3 x 12
Conditioning
F
Arm Farm
Supinated grip curls x 10 Hammer grip curls x MAX Rope tricep extensions x 10 Diamond press ups x MAX
G
Watt Bike
4 x 4:00
Conditioning
A
Lower body prep 1
Worlds greatest stretch Adductor rock back Inchworm Cossack squat TKE
B1
Pogo Jump
1 x 20
B2
Plate pogos
1 x 20
C1
Med Ball Hip Extension
2 x 8
C2
Bilateral hip projections
2 x 8
D1
Trap Bar Jumps
3 x 4
D2
Banded Broad Jump
3 x 3
E1
Box Squat
5, 4, 3, 3
E2
DB rocker jump
F1
RDL
3 x 5
F2
Floating Heel Goblet Split Squat
3 x 8.8
F3
Copenhagen
3 x 20
Conditioning
G
DB arm farm
Hammer curls x 10 spider curls x 10 DB skull crusher x10 close grip press ups x 10 3-5 rounds
Conditioning
A
Daily mobility circuit 2
Worlds greatest stretch x 10 Couch stretch x 30s each side Lying leg extensions x 10 each side Adductor rock backs x 10 each side Quadruped Hip circles x 10 each side
B
Deep tier split squat jumps
2 x 20
Conditioning
C
Linear speed drills 2
A-Skip B-Skip A-switch with bounce Triple switches Egg cracker Straight leg bounds 2 x 10m
D1
Front side wall Hold.
2 x 20
D2
Bilateral hip projections
2 x 10
D3
Load and smash
2 x 10
D4
Wall drill single switch.
2 x 10
E1
Bounds for height
1 x 20
E2
Bounds For Distance
1 x 20
F
3 Step Push
1 x 5
G
Sprint
3 x 2 @ 10, 15, 20
H
Long Accelerations
1 x 3 @ 50
A
Watt Bike
1 x 45:00
A1
Open Step isometric
2 x 20
A2
Open step load and smash
2 x 10
B1
Cross over Isometric
2 x 20
B2
Cross over loads and smash
2 x 10
COD warm up 1
C
A-skip B-skip A-switch Karaoke Step overs Jockey run Low shuffle Run and rotates Striaght leg bounds 2 x 10m
D
Half knee lateral acceleration
1 x 6 @ 10
E
Cross over into 3 step push
1 x 6 @ 10
F
Single Cut
2 x 6
G
2-Step Lateral Shuffle
3 x 15
Full body prep 1
A
Banded hip distractions x 20s Worlds greatest stretch x 5es Inchworms x 10 Single leg RDL x 8 Prone arm circles x 10
A-series
B
A march A skip A switch High knees Straight leg bounds 2 x 10m
C1
Drop jump to box
2 x 3
C2
Banded Yuri
2 x 8
D1
Hang high pull
3 x 4
D2
Split stance rotating med ball throws
3 x 5
E1
BB low box step up
3 x 5
E2
Alternating step up jump
3 x 4
F1
Banded bench press
3 x 5
F2
Weighted Chin Ups
3 x 3
F3
4-Way Neck
3 x 10
G1
Landmine Shoulder Press
3 x 8
G2
Landmine Anti-Rotation
3 x 8
G3
Long Lever Hammy March
3 x 20
A1
Band only pin squats
5, 4, 3
A2
DB Accentuated Eccentric Box Jump
3 x 3
A3
landmine throw
3 x 5
A4
Med Ball Slam
3 x 5
B1
Sprinter Calf Isometric
2 x 3 @ 3
B2
Single Long lever hamstring isometric
2 x 20
B3
Copenhagen
2 x 20
When you join a team you’re getting more than programming, you’re joining an online community.
Townsend Strength FORWARDS In-season
Townsend Strength FORWARDS In-season
Townsend Strength FORWARDS In-season
