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OFF SEASON RUGBY TRAINING PROGRAM

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Off-season rugby training program

Assuming you take a four-week break after the end of the season, your off-season training should last 16-20 weeks. Whether you’re a Back or a Forward, you should use this time to make sure you’re strong enough to enter pre-season training. If you don’t, you may well find yourself playing “catch up” for the first half of pre-season training. 

Pre-season training should hone your fitness to a well-defined edge, but the off-season training is where you build the foundation. Remember, the wider the base of the pyramid, the higher the peak can be! Get this program now on the Ruck Science app. 

TABLE OF CONTENTS

1. Introduction

2. Why THIS Program?

3. Warm Up Routines

4. The Program

Block 1

Block 2

Block 3

5. Cool Down Routines

6. Recovery Strategies

1. INTRODUCTION

For many players, the off-season brings a welcome rest from the demands of competitive rugby. It’s a time to recover from a tough and hopefully successful season, allow all those accumulated injuries to heal, and generally enjoy some time off from what is arguably one of the most demanding sports in the world. 

Pre-season training is months away so where’s the harm in taking a well-earned training sabbatical?

However, weeks have a nasty habit of turning into months very quickly and, before you know it, the rugby season will be just around the corner, and that means
pre-season training!

Pre-season training will get you match-fit but, unless you have done your off-season “homework,” you are going to suffer in the process. Pre-season training typically lasts 12-weeks but the off-season can last anywhere up to 24-weeks, and that’s a lot of wasted time if you make the mistake of leaving training on the back burner.

Of course, at the end of the season, you SHOULD take a break from training but try to limit yourself to just four weeks off. Don’t be completely idle during that time otherwise getting back into shape will be much harder than it needs to be. Instead, have one week of very passive rest during which you do as little physical activity as possible, and then enjoy some active recovery for the next three weeks. 

Hike, swim, jog, do some light weight training, and just get your body moving. This will ensure that, when you start your off-season training, you aren’t crippled with delayed onset muscle soreness and don’t have a ton of excess body fat to shift.

The off-season itself is all about GPP = short for general physical preparedness. During this time, your training is mainly non-rugby specific but, instead, is designed to prepare your body for pre-season training.

During the off season, your training aims should include:

REHAB & PREHAB

Fix and prevent injuries through the performance of specially selected strengthening and stretching exercises

AEROBIC AND ANAEROBIC FITNESS

With the emphasis on moderate intensity and moderate duration

BASIC STRENGTH

Developing a solid base of
full-body strength on which the pre-season phase can build

FUNCTIONAL HYPERTROPHY

Increasing size to add useable bodyweight and forging some “armor” to protect from impacts

2. WHY THIS PROGRAM?

Many rugby players see the off-season as an opportunity to become gym-junkies and bulk up using bodybuilding-style workouts, and while bodybuilding techniques ARE useful, they are not necessarily the best choice for most rugby players.

In bodybuilding, competitors are judged on how they look as opposed to how they perform. It is possible to make a muscle very big using light to moderate weights and moderate to high reps. This will produce muscle hypertrophy but will have much less of an impact on strength and performance.

In contrast, rugby players should be less concerned with “show,” and more concerned with “go.” Big, pretty-looking muscles are fine for the beach but, on the pitch, if you cannot put that muscle size to good use, they are little more than dead weight.

For that reason, rugby players should not follow a bodybuilding-type program but one that is more specific to the sport of rugby – like the one in this book! You WILL still see muscle growth, but it will be a byproduct of training rather than the main training aim.

Assuming you take a four-week break after the end of the season, your off-season training should last 16-20 weeks. Use this time to make sure you
are fit enough and strong enough to enter pre-season training in good condition and ready to work hard. If you don’t, you may well find yourself playing “catch up” for the first half of pre-season training.

Pre-season training should hone your fitness to a well-defined edge, but the off-season training is where you build the foundation. Remember, the wider the base of the pyramid, the higher the peak can be!

3. WARM UP ROUTINES

Every good workout starts with an appropriate warm-up and ends with a thorough cool down. Warming up properly can reduce your risk of injury and facilitate a good workout while cooling down properly is the first step toward full and speedy recovery.

Warming up should achieve several things:

  • Increase core temperature
  • Increase oxygenated blood flow to working muscles
  • Increase functional flexibility
  • Improve joint mobility
  • Increase nervous system activation
  • Decrease neural inhibition
  • Increase mental focus

A good warm up should contain several different elements…

  1. Pulse raiser
  2. Joint mobility
  3. Dynamic stretches
  4. Movement prep
  5. Ramped practice sets

Although this might look like a lot or work, a good warm up shouldn’t take much more than 10 to 15-minutes and could save you months of lost time by reducing your risk of injury. Let’s examine each of these elements…

1. PULSE RAISER

The pulse raiser is the part of the warm up that gets you warm. Usually comprising of a few minutes of progressive cardio, the pulse raiser elevates your heart and breathing rate, increases your core temperature, and pumps oxygenated blood into your muscles.

This helps buffer them against the effect of lactic acid. Warm muscles flex and contract more easily so – all in all – the pulse raiser is pretty important. However, five minutes or so is all that is needed. After all, you are trying to warm up and not wear yourself out. Do not be tempted to turn your pulse raiser into a cardio workout.

2. JOINT MOBILITY

Your joints are made up from two bones that come together to form a union. For these bones to articulate smoothly, they need to be properly lubricated. Your joints are lubricated with synovial fluid which is produced on demand.

Joint mobility exercises take the target joint through a small but then increasing to a large range of movement to maximize synovial fluid production.

Good examples include shoulder shrugs, shoulder rolls, arm circles, wrist rolls, shallow knee bends, ankle circles and waist twists. Mobility exercises should leave your joints feeling fluid and loose. Do one exercise for each major joint – 10 to 20 reps per exercise should suffice.

3. DYNAMIC STRETCHES

When it comes to stretching, most people think of the static variety where stretches are held for a predetermined length of time. This type of stretch is fine in a cool down but not ideal for warm ups. For starters, static stretching tends to cause muscle relaxation which can inhibit force production. Also, static stretches tend to cause your temperature to fall.

In contrast, dynamic stretches, which hardly look like stretches at all, involve lots of movement which helps to keep your temperature elevated and don’t cause muscle relaxation.

Dynamic stretches can often look like joint mobility exercises and frequently overlap as they are very similar. Shallow progressing to deeper lunges, squats to overhead reaches, forward leg swings, side bends, and lunges with a twist are all examples of dynamic stretches. You should only need three to five dynamic stretches to prepare your major muscles for the workout to come. Ten reps of each should be sufficient. Do not perform dynamic stretches too quickly so they become ballistic stretches. Ballistic stretches are more likely to cause injury.

Is it ever okay to do static stretches as part of a warm up? Yes. If a tight muscle makes a particular exercise difficult, you can stretch it off using static stretches. For example, if tight hip flexors make squats and lunges difficult, or tight pecs prevent you from pulling the bar to your chest during barbell rows, deactivate these troublesome muscles with targeted static stretching. This does, however, require a good working knowledge of muscles and movements.

4. MOVEMENT PREP

Inactivity can lead to inhibited muscles. Sitting down all day can “turn off” your glutes for example, and hunching over a computer can do the same thing to your upper back. Movement prep exercises are designed to wake up specific muscles to ensure they are firing properly e.g. hip bridges for glutes, and band pull aparts for the upper back. Movement prep exercises should be selected according to your needs and what workout you are about to do. For example, if you are about to embark on a leg workout, you would focus on prepping your leg and lower back muscles.

HOW LONG SHOULD YOUR WARMUP BE?

The answer to this is – it depends. Cold weather, advancing age, an intense workout, a long period of inactivity beforehand; these factors would suggest a longer warm up is required.

If, however, you have an easy workout planned, are young and have just been active, or it’s warm, a shorter warm up should suffice.

Adjust the length of your warm-up so that, when it is done, you feel as though you are ready to start your main session. Take as long as necessary but no longer; there is no need to waste your valuable energy.

Warming up should never be rushed; it could be the difference between a good workout or getting injured. Warm ups not only prepare your muscles and joints for exercise but your brain too. Use your warm up as an opportunity to get in the zone so you can concentrate fully on the workout to follow.

With this information, you should be able to create your own warm up routines but to help you on your way, here is a general strength and conditioning warm-up that will get the job done.

TYPICAL WARM UP LENGTHS

  1. 5-10 minutes of progressive cardio – start easy, increase intensity gradually so that, by the end, you are warm and slightly out of breath. Good choices include running, rowing, and jumping rope.
  2. Joint mobility exercises – 10-15 reps of these exercises:
    • Neck rolls
    • Shoulder shrugs Arm circles
    • Waist twists
    • Side bends
    • High knee marching Squats
    • Lunges
  3. Dynamic stretches – 10-15 reps of the following exercises:
    • Forward straight leg kicks
    • Prisoner good mornings (hip hinge with hands on head)
    • Standing chest press and row
    • Lunge with twist
    • Standing overhead press and pull down
  5. Foam rolling – foam roll any areas you feel need extra attention including:
    • Outer thigh – iliotibial band
    • Hamstrings
    • Quadriceps
    • Calves
    • Thoracic spine Lats
  6. Movement prep and ramped sets – will be detailed in each workout.

BLOCK 1

4 WEEKS | 24 SESSIONS

WEEK 1

This preparatory block is designed to ease you into this phase of training and introduce you to the methods and systems that you’ll be using over the next 12 weeks.

Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls315-2060 sec
1.Paused Squats38120 sec
2.Romanian Deadlifts31090 sec
3.Barbell Bench Press3890 sec
4.Chin-Ups3AMRAP90 sec
5.DB Shoulder Complex (front raise/side raise/overhead press) 31090 sec
6.3-Way Plank Combo (side/front/side)345 sec60 sec
7.Finisher: Tabata jump rope 820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run 5,000 at an easy paceRPE 5/6
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels315-2060 sec
1.Rack Deadlifts38120 sec
2.Lunges31090 sec
3.Standing Overhead Press3890 sec
4.Single Arm Dumbbell Rows3890 sec
5.Push-Ups3AMRAP90 sec
6.Turkish Get-Ups3460 sec
7.Finisher: Tabata burpees820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 5,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 2

Try to use heavier weights, perform more reps, or shorter rests between sets to increase the difficulty of your workouts. There is also a slight increase in training volume.
Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels315-2060 sec
1.Rack Deadlifts38120 sec
2.Lunges31090 sec
3.Standing Overhead Press3890 sec
4.Single Arm Dumbbell Rows3890 sec
5.Push-Ups3AMRAP90 sec
6.Turkish Get-Ups3460 sec
7.Finisher: Tabata kettlebell swings820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run 5,000 at an easy paceRPE 5/6
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls315-2060 sec
1.Paused Squats38120 sec
2.Romanian Deadlifts31090 sec
3.Barbell Bench Press3890 sec
4.Chin-Ups3AMRAP90 sec
5.DB Shoulder Complex (front raise/side raise/overhead press) 31090 sec
6.3-Way Plank Combo (side/front/side)345 sec60 sec
7.Finisher: Tabata jump rope 820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 5,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 3

Try to use heavier weights, perform more reps, or shorter rests between sets to increase the difficulty of your workouts. There is also a slight increase in training volume.
Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls315-2060 sec
1.Paused Squats48120 sec
2.Romanian Deadlifts41090 sec
3.Barbell Bench Press4890 sec
4.Chin-Ups4AMRAP90 sec
5.DB Shoulder Complex (front raise/side raise/overhead press) 41090 sec
6.3-Way Plank Combo (side/front/side)445 sec60 sec
7.Finisher: Tabata Burpees820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run 6,000 at an easy paceRPE 5/6
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels315-2060 sec
1.Rack Deadlifts48120 sec
2.Lunges41090 sec
3.Standing Overhead Press4890 sec
4.Single Arm Dumbbell Rows4890 sec
5.Push-Ups4AMRAP90 sec
6.Turkish Get-Ups4460 sec
7.Finisher: Tabata Kettlebell Swings820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 6,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 4

This week incorporates a slight reduction in training volume while training intensity remains high. This should boost recovery so that you start the next phase of training feeling fresh and well-rested.
Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels315-2060 sec
1.Rack Deadlifts28120 sec
2.Lunges21090 sec
3.Standing Overhead Press2890 sec
4.Single Arm Dumbbell Rows2890 sec
5.Push-Ups2AMRAP90 sec
6.Turkish Get-Ups2460 sec
7.Finisher: Tabata jump rope820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run 4,000 at an easy paceRPE 5/6
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls315-2060 sec
1.Paused Squats28120 sec
2.Romanian Deadlifts21090 sec
3.Barbell Bench Press2890 sec
4.Chin-Ups2AMRAP90 sec
5.DB Shoulder Complex (front raise/side raise/overhead press) 21090 sec
6.3-Way Plank Combo (side/front/side)245 sec60 sec
7.Finisher: Tabata Burpees820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 4,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

BLOCK 2

4 WEEKS | 24 SESSIONS

WEEK 1

This preparatory block is designed to ease you into this phase of training and introduce you to the methods and systems that you’ll be using over the next 12 weeks.

Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls32060 sec
1.Back Squats35180 sec
2.Romanian Deadlifts3890 sec
3.Paused Bench Press35180 sec
4.Weighted Chin-Ups35120 sec
5.Barbell Cuban Press3890 sec
6.Pot Stirrers330 sec60 sec
7.Finisher: Tabata Kettlebell Swings820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run3x1,000 meters at a moderate paceRPE 7/8
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels31560 sec
1.Deficit Deadlifts35180 sec
2.Rear Foot Elevated Split Squats31090 sec
3.Standing Overhead Press35120 sec
4.Seated Cable Rows3890 sec
5.Parallel Bar Dips3AMRAP90 sec
6.Ab Wheel Roll Outs31060 sec
7.Finisher: Tabata jump rope 820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 7,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 2

Try to use heavier weights, perform more reps, or shorter rests between sets to increase the difficulty of your workouts. There is also a slight increase in training volume.
Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels31560 sec
1.Deficit Deadlifts35180 sec
2.Rear Foot Elevated Split Squats31090 sec
3.Standing Overhead Press35120 sec
4.Seated Cable Rows3890 sec
5.Parallel Bar Dips3AMRAP90 sec
6.Ab Wheel Roll Outs31060 sec
7.Finisher: Tabata Burpees820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run3x1,000 meters at a moderate paceRPE 7/8
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls32060 sec
1.Back Squats35180 sec
2.Romanian Deadlifts3890 sec
3.Paused Bench Press35180 sec
4.Weighted Chin-Ups35120 sec
5.Barbell Cuban Press3890 sec
6.Pot Stirrers330 sec60 sec
7.Finisher: Tabata Kettlebell Swings820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 7,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 3

Try to use heavier weights, perform more reps, or shorter rests between sets to increase the difficulty of your workouts. There is also a slight increase in training volume.

Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls42060 sec
1.Back Squats45180 sec
2.Romanian Deadlifts4890 sec
3.Paused Bench Press45180 sec
4.Weighted Chin-Ups45120 sec
5.Barbell Cuban Press4890 sec
6.Pot Stirrers430 sec60 sec
7.Finisher: Tabata Jump Rope820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run4x1,000 meters at a moderate paceRPE 6/7
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels41560 sec
1.Deficit Deadlifts45180 sec
2.Rear Foot Elevated Split Squats41090 sec
3.Standing Overhead Press45120 sec
4.Seated Cable Rows4890 sec
5.Parallel Bar Dips4AMRAP90 sec
6.Ab Wheel Roll Outs41060 sec
7.Finisher: Tabata Burpees820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 7,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 4

This week incorporates a slight reduction in training volume while training intensity remains high. This should boost recovery so that you start the next phase of training feeling fresh and well-rested.

Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels32060 sec
1.Deficit Deadlifts25180 sec
2.Rear Foot Elevated Split Squats21090 sec
3.Standing Overhead Press25120 sec
4.Seated Cable Rows3890 sec
5.Parallel Bar Dips3AMRAP90 sec
6.Ab Wheel Roll Outs31060 sec
7.Finisher: Tabata Kettlebell Swings820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run3x1,000 meters at a moderate paceRPE 6/7
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats + band around knees and cable face pulls32060 sec
1.Back Squats25180 sec
2.Romanian Deadlifts2890 sec
3.Paused Bench Press25180 sec
4.Weighted Chin-Ups25120 sec
5.Barbell Cuban Press2890 sec
6.Pot Stirrers230 sec60 sec
7.Finisher: Tabata Jupe Rope820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 7,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

BLOCK 3

4 WEEKS | 24 SESSIONS

WEEK 1

This preparatory block is designed to ease you into this phase of training and introduce you to the methods and systems that you’ll be using over the next 12 weeks.

Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats ‘w’ band around knees + cable face pulls32060 sec
1.Front Squats43180 sec
2.Hang Cleans4390 sec
3.Floor Press43180 sec
4.Weighted Chin Ups43120 sec
5.Bus Drivers41590 sec
6.Hanging Leg Raises430 sec60 sec
7.Finisher: Tabata Burpees820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run4x750 meters at a fast paceRPE 8/9
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels32060 sec
1.Deadlifts43180 sec
2.Step-Ups41290 sec
3.Push Press43120 sec
4.Lat Pull-downs4890 sec
5.Incline Dumbbell Bench Press4890 sec
6.Russian Twists41260 sec
7.Finisher: Tabata Kettlebell Swings820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 10,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 2

Try to use heavier weights, perform more reps, or shorter rests between sets to increase the difficulty of your workouts. There is also a slight increase in training volume.
Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels32060 sec
1.Deadlifts43180 sec
2.Step-Ups41290 sec
3.Push Press43120 sec
4.Lat Pull-downs4890 sec
5.Incline Dumbbell Bench Press4890 sec
6.Russian Twists41260 sec
7.Finisher: Tabata Jump Rope820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run4x750 meters at a fast paceRPE 8/9
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats ‘w’ band around knees + cable face pulls32060 sec
1.Front Squats43180 sec
2.Hang Cleans4390 sec
3.Floor Press43180 sec
4.Weighted Chin Ups43120 sec
5.Bus Drivers41590 sec
6.Hanging Leg Raises430 sec60 sec
7.Finisher: Tabata Burpees820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 10,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 3

Try to use heavier weights, perform more reps, or shorter rests between sets to increase the difficulty of your workouts. There is also a slight increase in training volume.
Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats ‘w’ band around knees + cable face pulls32060 sec
1.Front Squats53180 sec
2.Hang Cleans5390 sec
3.Floor Press53180 sec
4.Weighted Chin Ups53120 sec
5.Bus Drivers51590 sec
6.Hanging Leg Raises530 sec60 sec
7.Finisher: Tabata Kettlebell Swings820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run5x750 meters at a fast paceRPE 8/9
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels32060 sec
1.Deadlifts53180 sec
2.Step-Ups51290 sec
3.Push Press53120 sec
4.Lat Pull-downs5890 sec
5.Incline Dumbbell Bench Press5890 sec
6.Russian Twists51260 sec
7.Finisher: Tabata Jump Rope820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 10,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

WEEK 4

This week incorporates a slight reduction in training volume while training intensity remains high. This should boost recovery so that you start the next phase of training feeling fresh and well-rested.

Monday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepSupine hip bridge ‘w’ band around knees + standing wall angels32060 sec
1.Deadlifts23180 sec
2.Step-Ups21290 sec
3.Push Press23120 sec
4.Lat Pull-downs2890 sec
5.Incline Dumbbell Bench Press2890 sec
6.Russian Twists21260 sec
7.Finisher: Tabata Burpees820 sec10 sec
Tuesday - Conditioning
After a warm-up, row or run3x750 meters at a fast paceRPE 8/9
Wednesday - Full Body Strength Training
ExerciseSetsRepsRest
Warm UpUse one of the supplied warmups or one of your own devising.
Movement PrepBodyweight squats ‘w’ band around knees + cable face pulls32060 sec
1.Front Squats23180 sec
2.Hang Cleans2390 sec
3.Floor Press23180 sec
4.Weighted Chin Ups23120 sec
5.Bus Drivers21590 sec
6.Hanging Leg Raises230 sec60 sec
7.Finisher: Tabata Kettlebell Swings820 sec10 sec
Thursday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section
Friday - Conditioning
After a warm-up, row or run 10,000 at an easy paceRPE 5/6
Saturday - Full Body Strength Training
Same workout as Monday
Sunday - Rest, Rehab & Prehab
Choose one or more strategies from the Recovery section

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