Rugby - Forwards
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
Dominate the scrum, maul, and breakdown with our 12-week strength and power program designed specifically for rugby forwards. Whether you're a prop, hooker, second row, flanker, or number 8, this program will provide the foundation you need to maximize your performance on the pitch.
Rugby Forwards Needs Analysis:
Rugby forwards require a unique blend of strength, power, and endurance. This program addresses these key areas:
Explosive Power: Key for generating force in tackles, carries, and scrummaging. The program emphasizes exercises that develop the ability to generate force quickly, crucial for breaking tackles, driving through contact, and dominating set pieces. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Strength: A strong foundation is essential for winning collisions and dominating in the tight phases. The program incorporates compound movements targeting major muscle groups, focusing on both absolute strength and relative strength (strength relative to bodyweight), with an emphasis on posterior chain development.
Core Stability: The core is crucial for power transfer and stability in all aspects of the game. Exercises targeting core strength and stability are integrated throughout the program, with a focus on resisting rotational forces.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for rugby forwards, including core strength, lower body power, upper body explosiveness, neck strength, and grip strength.
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 forward aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Power and Strength: Develop the raw power and strength needed to dominate in the scrum, maul, and collisions.
Improved Scrummaging Technique: While this program focuses on strength and power, proper lifting technique translates to better scrummaging performance. This program is designed to complement, not replace, dedicated scrum coaching.
Enhanced Core Stability: Strengthen your core to transfer power effectively and improve overall performance in all areas of the game.
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 forward and achieve your rugby goals.
Start your journey to forward dominance today!
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
Dominate the scrum, maul, and breakdown with our 12-week strength and power program designed specifically for rugby forwards. Whether you're a prop, hooker, second row, flanker, or number 8, this program will provide the foundation you need to maximize your performance on the pitch.
Rugby Forwards Needs Analysis:
Rugby forwards require a unique blend of strength, power, and endurance. This program addresses these key areas:
Explosive Power: Key for generating force in tackles, carries, and scrummaging. The program emphasizes exercises that develop the ability to generate force quickly, crucial for breaking tackles, driving through contact, and dominating set pieces. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Strength: A strong foundation is essential for winning collisions and dominating in the tight phases. The program incorporates compound movements targeting major muscle groups, focusing on both absolute strength and relative strength (strength relative to bodyweight), with an emphasis on posterior chain development.
Core Stability: The core is crucial for power transfer and stability in all aspects of the game. Exercises targeting core strength and stability are integrated throughout the program, with a focus on resisting rotational forces.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for rugby forwards, including core strength, lower body power, upper body explosiveness, neck strength, and grip strength.
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 forward aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Power and Strength: Develop the raw power and strength needed to dominate in the scrum, maul, and collisions.
Improved Scrummaging Technique: While this program focuses on strength and power, proper lifting technique translates to better scrummaging performance. This program is designed to complement, not replace, dedicated scrum coaching.
Enhanced Core Stability: Strengthen your core to transfer power effectively and improve overall performance in all areas of the game.
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 forward and achieve your rugby goals.
Start your journey to forward dominance today!
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
Dominate the scrum, maul, and breakdown with our 12-week strength and power program designed specifically for rugby forwards. Whether you're a prop, hooker, second row, flanker, or number 8, this program will provide the foundation you need to maximize your performance on the pitch.
Rugby Forwards Needs Analysis:
Rugby forwards require a unique blend of strength, power, and endurance. This program addresses these key areas:
Explosive Power: Key for generating force in tackles, carries, and scrummaging. The program emphasizes exercises that develop the ability to generate force quickly, crucial for breaking tackles, driving through contact, and dominating set pieces. This includes plyometrics, Olympic lifting variations, and ballistic exercises.
Strength: A strong foundation is essential for winning collisions and dominating in the tight phases. The program incorporates compound movements targeting major muscle groups, focusing on both absolute strength and relative strength (strength relative to bodyweight), with an emphasis on posterior chain development.
Core Stability: The core is crucial for power transfer and stability in all aspects of the game. Exercises targeting core strength and stability are integrated throughout the program, with a focus on resisting rotational forces.
Program Highlights:
Targeted Training: This program focuses on developing the key strength and power components crucial for rugby forwards, including core strength, lower body power, upper body explosiveness, neck strength, and grip strength.
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 forward aiming to reach the next level, this program can be adapted to your individual needs and abilities.
What You'll Gain:
Increased Power and Strength: Develop the raw power and strength needed to dominate in the scrum, maul, and collisions.
Improved Scrummaging Technique: While this program focuses on strength and power, proper lifting technique translates to better scrummaging performance. This program is designed to complement, not replace, dedicated scrum coaching.
Enhanced Core Stability: Strengthen your core to transfer power effectively and improve overall performance in all areas of the game.
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 forward and achieve your rugby goals.
Start your journey to forward dominance today!
