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Worcester Shamrocks Rugby

Bonvec Strength

Rugby

Coach

Chris Parent

Get ready for the 2025 season with Rugby-specific strength and conditioning designed by the expert coaching staff at Bonvec Strength. Workouts combine:

Mobility-based warm-ups to improve flexibility and range of motion
Speed, power and agility training to blow past your opponents
Full-body strength training to deliver devastating hits and muscle through intense scrums
Conditioning to build relentless endurance for long matches

Workouts are delivered week-by-week to ensure consistent progress and accountability.

$29 / mo

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Features

Programming 3 days per week

- Power and agility to build unstoppable speed - Full body strength to muscle past the competition - Conditioning to endure long matches

Exercise Video Guidance

Instructional videos to ensure proper technique

Delivered through TrainHeroic

All workouts available on the TrainHeroic app to easily track your progress

Equipment

Required

Barbells // Dumbbells // Bike // Medicine balls // Bench // Pull-Up bar

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-12-9

Hooklying Breathing

1 x 5

Deep Squat Lat Stretch

1 x 5

Dead Bugs

2 x 5

Walking Spiderman w/ Hip Lift & Reach

2 x 3

High Knee March

2 x 20

High Knee Skips

2 x 20

Overhead Med Ball Slam

3 x 8

In-Place Heidens

3 x 5

Goblet Squat

4 x 8

Pull-Up

4 x 5

Bench Press

5, 5, 5, MAX

DB Step-Ups

3 x 8

Assault Bike

10, 30, 10, 30, 10, 30, 10, 30, 10, 30 @ 10, 5, 10, 5, 10, 5, 10, 5, 10, 5

Tuesday

2024-12-11

Child's Pose Breathing

1 x 5

Kneeling Glute Stretch w/ Reach

1 x 5

Bird Dog

2 x 5

Alternating Lateral Lunge w/ Overhead Reach

2 x 5

Side Shuffle

2 x 20

Lateral High Knee Skips

2 x 20

Box Jump

3 x 5

Split-Stance Anti-Rotation Med Ball Scoop Toss

3 x 5

KB Sumo Deadlift

4 x 8

Split-Stance 1-arm Landmine Press

4 x 8

1-Arm DB Row

3 x 8

Single Leg Hip Thrust

3 x 8

EZ Bar Curl 21's

2 x 21

Thursday

2024-12-13

Deep Squat Lat Stretch

1 x 5

Kneeling Glute Stretch w/ Reach

1 x 5

1-leg Supine Bridge

2 x 8

Downward Dog Mobilization

2 x 8

Pogo Jump

2 x 8

Carioca

2 x 20

Med Ball Chest Pass to Wall

3 x 5

Depth Drop

3 x 5

Bench Press

3 x 5

Pull-Up

3 x 5

Goblet Squat

3 x 10

Barbell Inverted Row

3 x 10

KB Sumo Deadlift

3 x 10

Push Ups

3 x 8

Side-to-Side Med Ball Slam

8 x 10

45-Degree Torso Hold w/ Diagonal Punch

8 x 10

Coach

More from Bonvec Strength

Chris Parent

Certified Strength and Conditioning Coach, Salve Regina University Rugby Alum

Let's Get Started!

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The Proof

Liv O'Connor

"So much better mentally & physically"

Verified Athlete

"Can’t recommend Bonvec Strength enough! A friend recommended Bonvec Strength and I decided to just go for it. I’m so glad I did. I feel so much better mentally and physically being surrounded by people pushing themselves at all levels."

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