Universal Sports Strength & Conditioning

Rugby
Coach
Justin Goonan

Features
7 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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SPEED
Whether it's a breakaway or booming kick, develop the high gear to keep up with play.
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ACCELERATION
How quickly you can get off the mark makes a difference in where you end up and what you see at the next breakdown. Build the power to get off the line and develop the brakes to control yourself as play may change direction.
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CONDITIONING
Build a bigger engine to work harder for longer. Whether you're using biometric data from wearables or a fitness test time/result, we'll make sure you're training at the ideal speeds and intensities for aerobic capacity.
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RECOVERY & REPEATABILITY
Stay on track to be performing your best when the season means the most. Slow progressions, along with lighter "deload" weeks will help you stay fresh throughout the season and peak during the knockout rounds and championships.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Tempo Runs

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C

Tempo Run

2, 4, 10 @ 400, 200, 100

D

Cool Down Jog

1 x 3:00 @ 4

Monday
Max Speed

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C

Flying Sprints

8, 5 @ 20, 30

D

Cool Down Jog

1 x 5:00

Tuesday
Cardio & Mobility/Flexibility

A

Cardio

1 x 20:00

B

Foam Roll

1 x 30

C

Static Stretch

1 x 45

Wednesday
Repeats

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C

:30/:30 Interval

6, 6, 5, 5

Thursday
Body Armour

A1

low hurdle series

1 x 4

A2

Prone Scorpion

1 x 10

A3

Chest Stretch

1 x 2 @ 0:30

A4

Shoulder Mobility w/ Dal

1 x 5

B1

4-Way/ Manual Neck

1 x 5

B2

4-way Shrug

1 x 10

B3

YTW

2 x 10

C1

Z-Press

4 x 5

C2

1-Arm DB Row - WIDE

4 x 5

D1

Lat Pulldown

4 x 6

D2

DB 1-arm Bench

4 x 5

E1

Barbell Bicep Curl

3 x 12

E2

Banded Tricep Pushdown

3 x 15

Friday
Match Day Replacement - 1

A

My Dynamic Warmup

B

Run

1 x 10 @ 25

C

Run

1 x 5

D

Run

1 x 5 @ 25

Friday
Match Day

A

Game Play

Saturday
Mobility/Flexibility

A

Foam Roll

1 x 30

B

Static Stretch

1 x 45

Coach
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