Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Full Body Session With Metabolic Disturbance Session No: One - Mon
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:
EXERCISE SELECTION
BB Front Squat 4 X 4
Then, No Recovery - Same Resistance
BB Back Squat 4 X 4
Prowler Or Box Drive Or Sled Work 4 X 1-30m
Cable Face Pulls 4 X 12-15
Single Arm BB Rows 4 X 12-15
Rower 4 X 1-300m
BB Floor Shrug (Chest Isolation) 3 X 10-12
Push Up Variation (Self Selection) 3 X 10-12
Burpee 3 X 1-1Min
Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Posterior Chain Development, Injury Prevention (Shoulder Health & Glute Activation) Session No: Two - Wed
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:
EXERCISE SELECTION
BB Front Or Back Squat 3-5 X 5-10
BB Cuban Press 3 X 6-8
L-Lateral Raise With External Rotation* 1 X 8-10
BB Deadlift With Hold At Contraction Point 2-4 X 6-8
Side Lying Abduction To 45* Only 2 X 10-12
Standing Low Cable External Rotation 2 X 10-12
Single Leg DB Squat/Lunge Variation 2-4 X 5-10
Band Pull Aparts 2-3 X 8-15
Single Leg DB RDL^ 3-5 X 6-12
Single Leg Supine Hip Extension 2-3 X 8-12
Single Leg Supine Hip Bridge 2-3 X 60sec
* Complete After Last Set Of Cuban Press Only
^ Same Arm - Same Leg
Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Upper Back Development, Injury Prevention (Thoracic Mobility & Scapular Stability) Session No: Three - Thu
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:
EXERCISE SELECTION
T-Spine Roll Outs 2-3 X 8-15
Side Lying Windmills 2-3 X 8-15
Prone Cobras 2-3 X 8-15
Weighted Neutral Grip Chin Up 4-5 X 6-10
BB Bench Press Variation 4-5 X 6-8
Scapular Wall Slides 2-3 X 8-15
Cable Face Pulls With Ext Rotation 4-5 X 6-10
Scapular Push Up Variation 2-3 X 8-15
Chest Supp BB/DB Row 4-5 X 6-10
Single Arm Split Stance Cable Row 4-5 X 6-10
I.Y.T.D’s Or Chest Supp Incline Shrug^ 2-3 X 8-15
^ Using Low Incline Bench - Pronated Grip (Lower Trap Focus)
Primary Goal: Increase Athletic Performance - Pre Season Date:
Session Goal: Full Body Session With Metabolic Disturbance Session No: Four - Sat
Training Specificity: Rugby League Week No:1-4
Training Notes: Completed Tri-set Style, Rest 10Sec Between Exercises, Rest: 100Sec Between Sets Weight:
EXERCISE SELECTIOn
BB Deadlift With Hold At Contraction Point 4 X 4
Then, No Recovery.
Cable Hip Hinge 4 X 4
Prowler Or Box Drive Or Sled Work 4 X 1-30m
Kayak Cable Rows 4 X 12-15
Chest Supp BB/DB Row 4 X 12-15
Rower 4 X 1-300m
DB Lateral Raise 3 X 10-12
BB Power Shrug 3 X 10-12
DB/Kettle Bell Swings 4 X 1-1Min