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4-week rugby performance program featuring field training (deceleration, COD, sprint mechanics), full body strength (eccentric, posterior chain, strength endurance), conditioning, and recovery.
sessions
w1 · d1
try free
Field - Decel + COD Base
w1 · d2
Conditioning - Zone 2 + Hips
w1 · d3
Field - Mechanics + Accel
w1 · d4
Recovery - Hips + Shoulder Health
w1 · d5
Weights - Full Body C (Strength Endurance)
w1 · d6
Conditioning - Zone 2 (Optional)
w2 · d1
Weights - Full Body A (Eccentric Base)
w2 · d2
Conditioning - Zone 2 + Hips
+16
more sessions
movements
skip series90/90slunge to cossack squatwicket sprintscurvilinear zig-zagseated sl hip mobilizationsupported hip openerhip flexor iso+45 more
weekly breakdown
Field - Decel + COD Base
Conditioning - Zone 2 + Hips
Field - Mechanics + Accel
Recovery - Hips + Shoulder Health
Weights - Full Body C (Strength Endurance)
Conditioning - Zone 2 (Optional)
common questions
C
created by
cameron goodson
@cameron
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