@@andrewdonnan2169 It depends on the exercises, so for power cleans we are looking to work up to near enough 100% 3rep max. For things like the squat we want to have 1/2 reps still left in the tank. The best thing to do is find a good starting point in week 1 and gradually increase the weights over 3-4 weeks. Hope that answers that.
Monday - upper body (push/pull) Tuesday - lower body (normally power based) Thursday - upper body (push/pull) Friday - lower body (normally more strength based)
Hi Luke, I am a player and I write from Italy, thank you very much for the content you kindly share with us. I finished the championship and would like to use the upper and lower body gym sessions you shared, along with the speed and fitness sessions. How can I manage them during the week? How many times to do them? Thank you so much !!!
Hey 😃 I hope you're season went well and thanks for the message! Its completely up to your personal preference and goals but I train four days a week. Fitness & upper body sessions on mondays and thursdays. Speed and lower body on tuesdays and fridays. We've almost finished a 4 week pre-season running plan which should be available in the next few weeks!
if anyone needs this i copied it down Warm up: Bike- 5 minutes Squat Sequence (RDL, Deep Squat, Crow Pose, Overhead Squat)- 3x1 Cossack Squat- 8x1 Nordic Curls- 10x1 Super Set A: Max Vertical Jump- 3x3 Single Leg RDL- 3x5 Super set B: Power Clean- 4x3 SL Calf Raise- 4x12 Set C Back Squat- 4x8 Super set D: SL Hamstring prep- (20, 10, 10, 10) Groin Plank- 3x15 Ab circuit: Leg lowers- 3x10 Side Plank Hip Ups- 3x15 Pallof Press- 3x20s Front Plank Arm Reach- 3x20 Prehab: Seated Calf raises- 3x12
Hi Luke, thanks for sharing this. I noticed you don't go for 'arse to grass' in your squats. Is this something the S&C coach is keen on avoiding? There's a lot of debate on how deep squats should be in the fitness world so just curious!
Hey 😀 yeah loads of debate around this. I’ve always been taught by S and Cs I’ve worked with to go close to 90degree knee angle. So I’ve just stuck with that. Still feel you get good glute and quad work out of it.
when people go arse to grass, at some point deep down in the back squat you'll notice the lower back takes a rounded shape. coming up from this point the back has to transition from rounded to straight again and under heavy load, this is when injuries happen. If you want deep knee flexion much safer to do unilateral work like a split squat with front foot slightly elevated on a plate
Cheers Josh 🙌well I've never deadlifted before in my life! and thats not to say it isn't a good exercise, it very much is. All exercises have their pros and cons and every SandC coach will have different preferences. But from my experience of a few different professional environments, deadlifting doesn't pop up all that often.
Hey Max. Standard week for me would be. Monday - fitness and UB weights. Tuesday - speed (top end speed) and LB weights Wednesday - cycle 30mins Thursday - fitness and UB weight (diff sessions to Monday) Friday - speed (accelerations) and LB weights (diff sessions to Tuesday) Hope that helps 🙌
Well, this is Augusto Passo from Colombia, I have been following you for several weeks and I would like to know, or rather, that you upload a routine for your shoulders from home. something explosive or I don't know, the truth is that I fractured my clavicle and I would like to know a routine for it.
Hi Augusto, sorry to hear about your clavicle, hopefully you recover soon. Theres a shoulder circuit in this video which I normally do: ua-cam.com/video/xgjfU-P8HIA/v-deo.html&ab_channel=LukeTreharne Make sure your physio/doctor is happy for you to be performing shoulder exercises.
Hi bro, I just discovered your channel and I am just so syked to have found your content... i.e footwork, upper body, lower body, etc. I've also watched you play at both Malaga and Seville and was really impressed with your calibre. I'm just wondering, how can I adapt the exercises in this session to suit a more at-home training environment? Thanks bro and best of luck for your future tournaments.
Thanks so much! ua-cam.com/video/0f4YGNLtq6w/v-deo.html&ab_channel=LukeTreharne heres a video of some power exercises you can do at home. A1 & A2 you can do at home with no weights and just go for vertical jumps instead of box jumps. B1 power clean is hard to replicate at home but you could add another double leg power exercise like broad jumps. C1 back squat you could do some wall sits and add weight anyway you can or even try some single leg work like a pistol squat D1 & D2 you can perform at home just with a raised ledge Hope this helps.
@@luketreharneTi7s.. So basically I'm about to join a pre season program for the 1st time and I've heard about tests that are done during preseason so I was hoping you could show us what preseason testing looks like for you🙏
@@luketreharneTi7s.. So basically I'm about to join a pre season program for the 1st time and I've heard about tests that are done during preseason so I was hoping you could show us what preseason testing looks like for you🙏
@@mpumelelomavuso1809 So there are loads of different tests that rugby teams do. And it definitely goes through phases. Atm teams seem to be using the Bronco test quite a bit. But we also do tests like the 30:15, where you have a 40m shuttle and you run for 30s, rest for 15s and the distance gradually gets longer with each level. We have also run the 1200m test. Most teams will have some form of jump testing and speed testing 😃 But testing isn't anything to worry about, just a good way to compare how you're improving.
Any Qs about the session then drop them below 😁
What weight percentages would you recommend for this workout?
@@andrewdonnan2169 It depends on the exercises, so for power cleans we are looking to work up to near enough 100% 3rep max. For things like the squat we want to have 1/2 reps still left in the tank.
The best thing to do is find a good starting point in week 1 and gradually increase the weights over 3-4 weeks. Hope that answers that.
any reason you're doing half squats?
@ace kaawa Not at the moment sorry but working on something to release this year
@ace kaawa Hey ace, we have a running plan that you can purchase, if you email channel.thisis7s@gmail.com I can send it over
Thanks so much Luke, these vids are is so informative for younger rugby players like me
No Problem! Glad we can help 😀
Whats the rest time inbetween sets
I take between 1:30 and 2:00 between sets, you want to keep the quality high
What's the split in the gym you would do ? Eg full body split or PPL ?
Monday - upper body (push/pull)
Tuesday - lower body (normally power based)
Thursday - upper body (push/pull)
Friday - lower body (normally more strength based)
Hi Luke, I play rugby league and I was wondering would this still be an effective workout to use from both upper and lower videos, thanks 🙏🏿
Hey Jake, I’ve not seen first hand what professional league training is like but I think they would be fine 😀
Hi Luke, I am a player and I write from Italy, thank you very much for the content you kindly share with us.
I finished the championship and would like to use the upper and lower body gym sessions you shared, along with the speed and fitness sessions.
How can I manage them during the week? How many times to do them?
Thank you so much !!!
Hey 😃 I hope you're season went well and thanks for the message!
Its completely up to your personal preference and goals but I train four days a week. Fitness & upper body sessions on mondays and thursdays. Speed and lower body on tuesdays and fridays.
We've almost finished a 4 week pre-season running plan which should be available in the next few weeks!
@@luketreharneTi7s Thanks for your reply! you are very kind and give very useful information.
Thank you very much! 💪
@@parpajon9034 Thank you 😊
What would you recommend for cardio for a rugby player? To do for cardio ? During the school holidays? After a weight session
Hey Iroam, if you're interested in running sessions. We have a running plan available to purchase on our instagram page. If you DM us on @this_is_7s
if anyone needs this i copied it down
Warm up:
Bike- 5 minutes
Squat Sequence (RDL, Deep Squat, Crow Pose, Overhead Squat)- 3x1
Cossack Squat- 8x1
Nordic Curls- 10x1
Super Set A:
Max Vertical Jump- 3x3
Single Leg RDL- 3x5
Super set B:
Power Clean- 4x3
SL Calf Raise- 4x12
Set C
Back Squat- 4x8
Super set D:
SL Hamstring prep- (20, 10, 10, 10)
Groin Plank- 3x15
Ab circuit:
Leg lowers- 3x10
Side Plank Hip Ups- 3x15
Pallof Press- 3x20s
Front Plank Arm Reach- 3x20
Prehab:
Seated Calf raises- 3x12
Topman Ollie 🙌
Hi Luke, thanks for sharing this. I noticed you don't go for 'arse to grass' in your squats. Is this something the S&C coach is keen on avoiding? There's a lot of debate on how deep squats should be in the fitness world so just curious!
Hey 😀 yeah loads of debate around this. I’ve always been taught by S and Cs I’ve worked with to go close to 90degree knee angle. So I’ve just stuck with that. Still feel you get good glute and quad work out of it.
@@luketreharneTi7s Okay cool, thanks for explaining. Keep up the great vids!
@@SportsFan-gr8zx we shall do!
when people go arse to grass, at some point deep down in the back squat you'll notice the lower back takes a rounded shape. coming up from this point the back has to transition from rounded to straight again and under heavy load, this is when injuries happen.
If you want deep knee flexion much safer to do unilateral work like a split squat with front foot slightly elevated on a plate
Really handy, good point about do not compare. Great insight as always
Diolch yn fawr 😁
Thanks Luke it helped me a lot.. 💪
No problem Darrian 😀
great video how come you dont dead lift i was told they were essential for rugby players
Cheers Josh 🙌well I've never deadlifted before in my life! and thats not to say it isn't a good exercise, it very much is. All exercises have their pros and cons and every SandC coach will have different preferences. But from my experience of a few different professional environments, deadlifting doesn't pop up all that often.
@@luketreharneTi7s cheers for the reply luke i would definitely trust your sources over mine
No problem Josh 😀 but a lot of variation in peoples programmes comes down to preference. Doesn’t necessarily mean that ones right or wrong
Super informative and well explained, great vid
Diolch yn fawr 😁
Thanks for the video Mr👌🏾👌🏾♨️
No Problem! 😀
Thank you luke you help me alot and i am great full for that
Glad the vids are helping 😀
How would you split up your week Luke with your upper and lower body sessions and also speed/fitness training all in the same week
Hey Max. Standard week for me would be.
Monday - fitness and UB weights.
Tuesday - speed (top end speed) and LB weights
Wednesday - cycle 30mins
Thursday - fitness and UB weight (diff sessions to Monday)
Friday - speed (accelerations) and LB weights (diff sessions to Tuesday)
Hope that helps 🙌
@@luketreharneTi7s thank you very much for your help! Very supportive for the younger generations coming through!
@@maxphillips3057 no problem! 😀
Would 1 upper and 1 lower be sufficient to get gains in season with rugby training Tuesday and Thursday. Being a club community player
Dont skip leg day, kids!
Never! 🙌
Great content brotha, super helpful info
Cheers Boss 😁🙌
Good insight
Thank you 🙌
Well, this is Augusto Passo from Colombia, I have been following you for several weeks and I would like to know, or rather, that you upload a routine for your shoulders from home. something explosive or I don't know, the truth is that I fractured my clavicle and I would like to know a routine for it.
Hi Augusto, sorry to hear about your clavicle, hopefully you recover soon. Theres a shoulder circuit in this video which I normally do:
ua-cam.com/video/xgjfU-P8HIA/v-deo.html&ab_channel=LukeTreharne
Make sure your physio/doctor is happy for you to be performing shoulder exercises.
@@luketreharneTi7s thank you very much, your content is very good
@@augustopasso5810 Really appreciate Augusto 🙌
so easy to follow, and inspiring.
Diolch yn fawr Matt 🙌
Hi bro, I just discovered your channel and I am just so syked to have found your content... i.e footwork, upper body, lower body, etc. I've also watched you play at both Malaga and Seville and was really impressed with your calibre. I'm just wondering, how can I adapt the exercises in this session to suit a more at-home training environment? Thanks bro and best of luck for your future tournaments.
Thanks so much! ua-cam.com/video/0f4YGNLtq6w/v-deo.html&ab_channel=LukeTreharne heres a video of some power exercises you can do at home.
A1 & A2 you can do at home with no weights and just go for vertical jumps instead of box jumps.
B1 power clean is hard to replicate at home but you could add another double leg power exercise like broad jumps.
C1 back squat you could do some wall sits and add weight anyway you can or even try some single leg work like a pistol squat
D1 & D2 you can perform at home just with a raised ledge
Hope this helps.
@@luketreharneTi7s thanks buddy you’re the best! 💪🏻💪🏻
@@lightningpower927 no problem at all!
Çumralılar bunu sevdi
🙌
Any in season lower sessions?
Hey Humphrey, I haven't got any recorded but they would focus on maintenance of strength and explosive power.
@@luketreharneTi7s awsome!!!!!!appreciate it
@@humphreytuhanuku862 No Problem!
Perfect content as usual😁.......I was hoping if you could do a video on strength and fitness testing that you go through before tournaments🙏
Thank you 😃 what kind of testing were you thinking about? most of the testing is done in pre-season for us rather than before tournaments.
@@luketreharneTi7s.. So basically I'm about to join a pre season program for the 1st time and I've heard about tests that are done during preseason so I was hoping you could show us what preseason testing looks like for you🙏
@@luketreharneTi7s.. So basically I'm about to join a pre season program for the 1st time and I've heard about tests that are done during preseason so I was hoping you could show us what preseason testing looks like for you🙏
@@mpumelelomavuso1809 So there are loads of different tests that rugby teams do. And it definitely goes through phases. Atm teams seem to be using the Bronco test quite a bit. But we also do tests like the 30:15, where you have a 40m shuttle and you run for 30s, rest for 15s and the distance gradually gets longer with each level. We have also run the 1200m test.
Most teams will have some form of jump testing and speed testing 😃 But testing isn't anything to worry about, just a good way to compare how you're improving.