Rugby - Backs
Unleash Your Rugby Potential: 12-Week Rugby Strength & Power Program
Includes:
12 Week Strength & Power Program (3 x 4-week blocks)
4 Sessions per week
Weekly set & rep progressions
Access to video demonstrations
Explode past defenders, break tackles, and cruise to the try line with our 12-week strength and power program designed specifically for backs. Whether you're a scrum-half, fly-half, centre, winger, or fullback, this program will provide the foundation you need to maximize your performance on the pitch.
Rugby Backs Needs Analysis:
Rugby backs require a unique blend of speed, agility, power, and endurance. This program addresses these key areas:
Explosive Power: Crucial for acceleration, breaking tackles, and jumping for high balls. The program emphasizes exercises that develop the ability to generate force quickly, essential for explosive movements on the pitch. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Speed and Agility: Key for evading defenders, supporting line breaks, and covering ground quickly. The program incorporates drills and exercises specifically designed to improve speed, agility, and change of direction.
Strength: Strength is important for breaking tackles, competing for the ball, and maintaining balance. The program incorporates compound movements targeting major muscle groups.
Core Stability: The core is crucial for power transfer, balance, and agility. Exercises targeting core strength and stability are integrated throughout the program, with a focus on rotational control and stability during dynamic movements.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for rugby backs, including explosive power, speed, agility, core strength, and conditioning.
12-Week Progressive Structure: Each week builds upon the previous one, gradually increasing intensity and complexity to ensure continuous improvement and prevent plateaus.
4 Sessions Per Week: Optimize your training schedule with four strategically designed workouts per week, balancing training volume with recovery to maximize your gains.
Weekly Progressions: Clear and concise weekly progressions guide you through the program, ensuring you're always challenged and making progress.
Video Demonstrations: Access a library of video demonstrations for each exercise, ensuring proper form and technique to minimize the risk of injury and maximize effectiveness.
All Levels Welcome: Whether you're a developing player looking to build a solid foundation or an experienced back aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Speed and Agility: Develop the explosive power and agility needed to break tackles, evade defenders, and support line breaks.
Enhanced Power and Strength: Improve your ability to break tackles, compete for high balls, and maintain balance in contact.
Improved Speed Endurance: Enhance your ability to maintain speed and power throughout the game, including repeated sprints and changes of pace.
Reduced Injury Risk: Proper programming and exercise selection minimize the risk of injury and keep you on the field.
Stop just training – start performing! Invest in your rugby future and unlock your true potential with our 12-week strength and power program. Get ready to unleash your inner back and achieve your rugby goals.
Start your journey to backline dominance today!
Frequently Asked Questions
What equipment do I need?
The program is based on free weights (bars, dumbbells, body-weight exercises) to prevent you from needing any machines or specialised equipment, as we understand not everyone can access these. All the equipment required will be readily available in most gyms.
Who is this program for?
The program is suitable for men and women of all ages. Some basic gym experience will be required
How long do the sessions take?
How long each session takes depends on how much rest you take, but they should take 45-90 minutes each.
What do I do if I don’t know what an exercise is?
Included in the program is a link to a video library containing each exercise included (and more). The videos give a demonstration and the relevant coaching points. If you’re not comfortable with an exercise you can swap it for an alternative. Get in contact if you need assistance.
What should I do if I can’t complete an exercise?
If you can’t complete an exercise for any reason you can either swap it for an alternative working the same muscle groups or just move on. Contact us if you need assistance with finding a suitable alternative
What should I do if I miss a session?
Missing a session isn’t the end of the world - life happens and more important things come up. If it’s a one-off, just skip the session and move on. If it becomes a regular occurrence it may be best to reduce the number of sessions you’re aiming to complete each week and extend the total duration of the program.
How should I manage holidays / a week off?
If you miss an entire week just start up again from where you left off! If you miss more than one week in a row you may want to repeat the last week you completed to build back into training before advancing to the next week’s training. If you have a significant break from training (several weeks) it would be best to start again from scratch.
What do I do once I’ve finished the program?
Once you’ve finished the program you can either start again from the beginning, find a new program from our store, or get in contact for a program custom-built for you and your goals!
If you have any other questions get in contact!
Unleash Your Rugby Potential: 12-Week Rugby Strength & Power Program
Includes:
12 Week Strength & Power Program (3 x 4-week blocks)
4 Sessions per week
Weekly set & rep progressions
Access to video demonstrations
Explode past defenders, break tackles, and cruise to the try line with our 12-week strength and power program designed specifically for backs. Whether you're a scrum-half, fly-half, centre, winger, or fullback, this program will provide the foundation you need to maximize your performance on the pitch.
Rugby Backs Needs Analysis:
Rugby backs require a unique blend of speed, agility, power, and endurance. This program addresses these key areas:
Explosive Power: Crucial for acceleration, breaking tackles, and jumping for high balls. The program emphasizes exercises that develop the ability to generate force quickly, essential for explosive movements on the pitch. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Speed and Agility: Key for evading defenders, supporting line breaks, and covering ground quickly. The program incorporates drills and exercises specifically designed to improve speed, agility, and change of direction.
Strength: Strength is important for breaking tackles, competing for the ball, and maintaining balance. The program incorporates compound movements targeting major muscle groups.
Core Stability: The core is crucial for power transfer, balance, and agility. Exercises targeting core strength and stability are integrated throughout the program, with a focus on rotational control and stability during dynamic movements.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for rugby backs, including explosive power, speed, agility, core strength, and conditioning.
12-Week Progressive Structure: Each week builds upon the previous one, gradually increasing intensity and complexity to ensure continuous improvement and prevent plateaus.
4 Sessions Per Week: Optimize your training schedule with four strategically designed workouts per week, balancing training volume with recovery to maximize your gains.
Weekly Progressions: Clear and concise weekly progressions guide you through the program, ensuring you're always challenged and making progress.
Video Demonstrations: Access a library of video demonstrations for each exercise, ensuring proper form and technique to minimize the risk of injury and maximize effectiveness.
All Levels Welcome: Whether you're a developing player looking to build a solid foundation or an experienced back aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Speed and Agility: Develop the explosive power and agility needed to break tackles, evade defenders, and support line breaks.
Enhanced Power and Strength: Improve your ability to break tackles, compete for high balls, and maintain balance in contact.
Improved Speed Endurance: Enhance your ability to maintain speed and power throughout the game, including repeated sprints and changes of pace.
Reduced Injury Risk: Proper programming and exercise selection minimize the risk of injury and keep you on the field.
Stop just training – start performing! Invest in your rugby future and unlock your true potential with our 12-week strength and power program. Get ready to unleash your inner back and achieve your rugby goals.
Start your journey to backline dominance today!
Frequently Asked Questions
What equipment do I need?
The program is based on free weights (bars, dumbbells, body-weight exercises) to prevent you from needing any machines or specialised equipment, as we understand not everyone can access these. All the equipment required will be readily available in most gyms.
Who is this program for?
The program is suitable for men and women of all ages. Some basic gym experience will be required
How long do the sessions take?
How long each session takes depends on how much rest you take, but they should take 45-90 minutes each.
What do I do if I don’t know what an exercise is?
Included in the program is a link to a video library containing each exercise included (and more). The videos give a demonstration and the relevant coaching points. If you’re not comfortable with an exercise you can swap it for an alternative. Get in contact if you need assistance.
What should I do if I can’t complete an exercise?
If you can’t complete an exercise for any reason you can either swap it for an alternative working the same muscle groups or just move on. Contact us if you need assistance with finding a suitable alternative
What should I do if I miss a session?
Missing a session isn’t the end of the world - life happens and more important things come up. If it’s a one-off, just skip the session and move on. If it becomes a regular occurrence it may be best to reduce the number of sessions you’re aiming to complete each week and extend the total duration of the program.
How should I manage holidays / a week off?
If you miss an entire week just start up again from where you left off! If you miss more than one week in a row you may want to repeat the last week you completed to build back into training before advancing to the next week’s training. If you have a significant break from training (several weeks) it would be best to start again from scratch.
What do I do once I’ve finished the program?
Once you’ve finished the program you can either start again from the beginning, find a new program from our store, or get in contact for a program custom-built for you and your goals!
If you have any other questions get in contact!
Unleash Your Rugby Potential: 12-Week Rugby Strength & Power Program
Includes:
12 Week Strength & Power Program (3 x 4-week blocks)
4 Sessions per week
Weekly set & rep progressions
Access to video demonstrations
Explode past defenders, break tackles, and cruise to the try line with our 12-week strength and power program designed specifically for backs. Whether you're a scrum-half, fly-half, centre, winger, or fullback, this program will provide the foundation you need to maximize your performance on the pitch.
Rugby Backs Needs Analysis:
Rugby backs require a unique blend of speed, agility, power, and endurance. This program addresses these key areas:
Explosive Power: Crucial for acceleration, breaking tackles, and jumping for high balls. The program emphasizes exercises that develop the ability to generate force quickly, essential for explosive movements on the pitch. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Speed and Agility: Key for evading defenders, supporting line breaks, and covering ground quickly. The program incorporates drills and exercises specifically designed to improve speed, agility, and change of direction.
Strength: Strength is important for breaking tackles, competing for the ball, and maintaining balance. The program incorporates compound movements targeting major muscle groups.
Core Stability: The core is crucial for power transfer, balance, and agility. Exercises targeting core strength and stability are integrated throughout the program, with a focus on rotational control and stability during dynamic movements.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for rugby backs, including explosive power, speed, agility, core strength, and conditioning.
12-Week Progressive Structure: Each week builds upon the previous one, gradually increasing intensity and complexity to ensure continuous improvement and prevent plateaus.
4 Sessions Per Week: Optimize your training schedule with four strategically designed workouts per week, balancing training volume with recovery to maximize your gains.
Weekly Progressions: Clear and concise weekly progressions guide you through the program, ensuring you're always challenged and making progress.
Video Demonstrations: Access a library of video demonstrations for each exercise, ensuring proper form and technique to minimize the risk of injury and maximize effectiveness.
All Levels Welcome: Whether you're a developing player looking to build a solid foundation or an experienced back aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Speed and Agility: Develop the explosive power and agility needed to break tackles, evade defenders, and support line breaks.
Enhanced Power and Strength: Improve your ability to break tackles, compete for high balls, and maintain balance in contact.
Improved Speed Endurance: Enhance your ability to maintain speed and power throughout the game, including repeated sprints and changes of pace.
Reduced Injury Risk: Proper programming and exercise selection minimize the risk of injury and keep you on the field.
Stop just training – start performing! Invest in your rugby future and unlock your true potential with our 12-week strength and power program. Get ready to unleash your inner back and achieve your rugby goals.
Start your journey to backline dominance today!
Frequently Asked Questions
What equipment do I need?
The program is based on free weights (bars, dumbbells, body-weight exercises) to prevent you from needing any machines or specialised equipment, as we understand not everyone can access these. All the equipment required will be readily available in most gyms.
Who is this program for?
The program is suitable for men and women of all ages. Some basic gym experience will be required
How long do the sessions take?
How long each session takes depends on how much rest you take, but they should take 45-90 minutes each.
What do I do if I don’t know what an exercise is?
Included in the program is a link to a video library containing each exercise included (and more). The videos give a demonstration and the relevant coaching points. If you’re not comfortable with an exercise you can swap it for an alternative. Get in contact if you need assistance.
What should I do if I can’t complete an exercise?
If you can’t complete an exercise for any reason you can either swap it for an alternative working the same muscle groups or just move on. Contact us if you need assistance with finding a suitable alternative
What should I do if I miss a session?
Missing a session isn’t the end of the world - life happens and more important things come up. If it’s a one-off, just skip the session and move on. If it becomes a regular occurrence it may be best to reduce the number of sessions you’re aiming to complete each week and extend the total duration of the program.
How should I manage holidays / a week off?
If you miss an entire week just start up again from where you left off! If you miss more than one week in a row you may want to repeat the last week you completed to build back into training before advancing to the next week’s training. If you have a significant break from training (several weeks) it would be best to start again from scratch.
What do I do once I’ve finished the program?
Once you’ve finished the program you can either start again from the beginning, find a new program from our store, or get in contact for a program custom-built for you and your goals!
If you have any other questions get in contact!
