FEEPO 12 Week Preseason Gym Programme
The Ultimate Gym Only Pre-Season Programme
Get stronger, more muscular, more resilient, and more powerful for the upcoming rugby season.
This programme will improve your physical condition through structured and progressive gym training. The programme is based on the following system:
get stable > get strong > get fast
Through periodisation you can be confident that you’ll be physically equipped for the demands of rugby. Not only will you dominate your opposition but your injury risk will be reduced, so you can play week in week out.
Over 12 weeks, you’ll train:
Block 1 - Functional Hypertrophy
Build useable muscle
Improve muscular capacity
Develop tolerance for future running load
Block 2 - Strength
Convert size into strength
Build robustness for running and contact
Block 3 - Strength Speed (conversion to power)
Convert strength into speed and power
Provide opportunity to set benchmarks for future training
Who’s this for?
Any player looking to improve their performance and resilience for the upcoming season. All main lifts have regressions and progressions so there should be something for experience level!
NB
If you’re completely new to gym training, we recommend completing our beginner S&C programme first.
————————————
Want more than just gym?
Check out our COMPLETE PRESEASON programme which includes Fitness, Speed and Agility training to give you everything you need this pre-season.
The Ultimate Gym Only Pre-Season Programme
Get stronger, more muscular, more resilient, and more powerful for the upcoming rugby season.
This programme will improve your physical condition through structured and progressive gym training. The programme is based on the following system:
get stable > get strong > get fast
Through periodisation you can be confident that you’ll be physically equipped for the demands of rugby. Not only will you dominate your opposition but your injury risk will be reduced, so you can play week in week out.
Over 12 weeks, you’ll train:
Block 1 - Functional Hypertrophy
Build useable muscle
Improve muscular capacity
Develop tolerance for future running load
Block 2 - Strength
Convert size into strength
Build robustness for running and contact
Block 3 - Strength Speed (conversion to power)
Convert strength into speed and power
Provide opportunity to set benchmarks for future training
Who’s this for?
Any player looking to improve their performance and resilience for the upcoming season. All main lifts have regressions and progressions so there should be something for experience level!
NB
If you’re completely new to gym training, we recommend completing our beginner S&C programme first.
————————————
Want more than just gym?
Check out our COMPLETE PRESEASON programme which includes Fitness, Speed and Agility training to give you everything you need this pre-season.
The Ultimate Gym Only Pre-Season Programme
Get stronger, more muscular, more resilient, and more powerful for the upcoming rugby season.
This programme will improve your physical condition through structured and progressive gym training. The programme is based on the following system:
get stable > get strong > get fast
Through periodisation you can be confident that you’ll be physically equipped for the demands of rugby. Not only will you dominate your opposition but your injury risk will be reduced, so you can play week in week out.
Over 12 weeks, you’ll train:
Block 1 - Functional Hypertrophy
Build useable muscle
Improve muscular capacity
Develop tolerance for future running load
Block 2 - Strength
Convert size into strength
Build robustness for running and contact
Block 3 - Strength Speed (conversion to power)
Convert strength into speed and power
Provide opportunity to set benchmarks for future training
Who’s this for?
Any player looking to improve their performance and resilience for the upcoming season. All main lifts have regressions and progressions so there should be something for experience level!
NB
If you’re completely new to gym training, we recommend completing our beginner S&C programme first.
————————————
Want more than just gym?
Check out our COMPLETE PRESEASON programme which includes Fitness, Speed and Agility training to give you everything you need this pre-season.