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Dear rugby enthusiast, This performance-boosting 9 part rugby training plan will build muscle, explosive speed, agility and strength. Compiled by top trainers for International class rugby players, the 9 workouts are designed to build: Strength
Agility
Muscle
Fitness
Endurance
Power
Speed Usually found in expensive books that sell for USD $59.99 and more, you get the complete 9 part rugby training programme completely free of charge when you take out a trial membership to the world's leading online sports performance training centre, Peak Performance. Later, I'll explain more about the wide-ranging, performance enhancing advice you will gain from the Peak Performance website. But now, I'd like to tell you about this special 9-piece rugby training collection we've put together, with the help of some of the best international-level coaches in the world. Your 9 part rugby-specific training plan The game of rugby requires specific actions: short sprints, slow jogging, acceleration, upper body strength for tackling, fast striding, jumping, walking, changing direction, rapid recovery and the ability to interchange between any of these activities on demand. All of the energy-producing systems within the body are placed under stress, so an elite rugby player needs to be an all-round athlete. Our new training programme, therefore, is for rugby players who need to gain maximal fitness in all these areas as fast as possible. What you get is a tough, results orientated, concentrated training course containing techniques normally utilised by intermediate and advanced players. The plan is designed to take you to peak all-round physical condition as quickly as possible, to enhance your ability to turn at high speed without injury when you need to avoid tackles – or break straight through them if need be. Click here to collect your free 9 part rugby training programme and become a member of the world's leading sports performance training and advice website. Why rugby players need this programme More than most athletes, rugby players have good reason to build muscle and go to the gym. However, coaches and players often lack the specific training knowledge they need to systematically develop the body for the power, endurance and agility that rugby requires. Often, gym-goers aren't sure which muscle groups to target and how to work them. Players can waste months lifting weights and working out with little to show for all that serious effort. Often, they're not familiar with the various different weight training systems and when and how to best use them. This is where we step in. Crucially, it's vital to have guidance on how to mix all the necessary training ingredients into a systematic and progressive programme that empowers you to play better, faster, more powerful rugby. Moving up to elite training Our 9 part programme is designed to increase the effectiveness of training and lift performances. Once into the new training regime, you should see some important general benefits: - Speed: perform 40-meter sprint tests in just over 5 seconds
- Acceleration: good speed off the mark and acceleration power
- High work rate: moderate to high aerobic capacities, allowing you to sustain a high work rate for the full 80 minutes
Our strength training programme will get you strong. Rugby and rugby-related drills will develop specific strengths and conditioning. Click here to collect your free 9 part rugby training programme and become a member of the world's leading sports performance training and advice website. Five hypertrophy, muscle-building workouts For rugby players, a selective increase in active fat-free mass is highly beneficial, and our hypertrophy training programme concentrates on increasing the size of your prime movers, saving time and energy for other modes of training. These strength exercises build muscle mass and contribute to rugby specific movements. You receive 5 muscle-building schedules to develop increased muscle mass and lean weight giving you maximum benefit from the time spent in the weights room. These are incredibly effective muscle building compound exercises for all necessary muscle groups: legs, shoulders, arms, back, upper body, core etc: Part 1: Front Squat; Back Squat; Single Leg Hamstring Curl; Dumb-bell Shoulder Press; Dumb-bell External Rotation (On Knee); Wide Grip Hanging Knee Raise; Russian Twist Part 2: Deadlift; Front Squat; Single Leg Glute Drive; Wide Grip Pull-ups; Decline Tricep Extension; Dumb-bell Lateral Raise; Leg Curl Super-Set Part 3: Single Leg Assisted Squat; Single Leg Eccentric Step-Up; Braced Single Arm Shoulder Press; Single Arm Row; Wrist Extension/Flexion (Super-set); Kneeling Roll Out; Glute-Ham Bench Part 4: Trap-bar Dead Lift; Back Squat; Glute-Ham Bench; Pull Ups + Weight; Bent Over Row; Reverse Fly's; Isometric Pole Holds; Swiss Ball Crunch Part 5: Bench Press; Medium/Normal Grip Bench Press; Wide Grip Pull-ups + Weight; Pull-ups; Alternate Arm Curl and Press; Reverse Fly; Decline Tricep Extensions Four rugby-specific workouts In the course of a rugby match, players will alternate between fast running, sprinting, walking, jogging, swerving and standing. Matches also involve non-running activities, such as rucking, mauling and scrummaging. You'll find these rugby-specific workouts build high-performance in each of these areas and meets the needs of players in different positions on the field: | Strength training - improve general whole-body muscular strength prior to progressing to power training: Sumo dead lift; Barbell floor press; Barbell bent over row; Standing barbell military press; Barbell back squat; Weighted chin ups Power programme - improve general whole-body power: Two footed jump for distance and height; Medicine ball 'drop' chest press throws; Medicine ball slams; Push press; Medicine ball rotational throws; Bench burpees Endurance programme - improve whole-body muscular endurance and cardiovascular fitness: Power Bag clean and press; Rubber band pulls; Medicine ball reaching lunges; Power bag thrusters; Lateral hurdle jumps; Medicine ball chest pass; Rubber band high pull; Power bag shoulder throws Sprinting programme - develop all speed and acceleration capacity: Front Squat; Jump Squat; Glute Band Walks; High Knee Band Step-ups; Supine Heel Pushes; Reverse Calf Raise (Dorsi-flexion); Big Toe Band Flex; Ankle Eversion | Click here to collect your free 9 part rugby training programme and become a member of the world's leading sports performance training and advice website. The 'collision sport': further rugby training The demands of rugby place a great emphasis on physical power and muscular strength endurance. Speed is also crucial, as is the capacity to repeat that speed many times in a game, albeit mostly over very short distances. The physical contact, tackles, rucks and mauls make rugby into a 'collision sport'. As soon as you take up this special trial offer, you can access the Peak Performance Member's Area. Along with your 9 part rugby training programme, you'll find further training programmes and sessions, with individual video drills specifically designed to mirror the demands of the game: Behind the Neck Press: Increases shoulder range of movement and strength for lifting overhead Olympic Bar Bear: Mobilises all joints and prepares the body specifically for the lifting that will follow Overhead Squat: Increases range of movement across the body Circuit training: Addresses the physical demands of every position so that all the players could work together. Basic agility drills: A derivative of speed and power. Enhances your ability to turn at high speed without injury. Crucial for rugby players in every position Reaction development drills: Improves reaction, coordination and whole body response Click here to collect your free 9 part rugby training programme and become a member of the world's leading sports performance training and advice website. Look who benefits from membership to Peak Performance Nowhere else offers this kind of benefit on trial for a nominal USD $1.97: "There's no other single place on the internet (that I've found) that an athlete can find answers to practically anything. Peak Performance is the first place I go anytime I have a training question or need." Bryan Adair, Boiling Springs, USA. | The Rugby Football Union is a member, along with thousands of coaches and athletes from the world's leading sports organizations and clubs. Members of Peak Performance Online include the U.S. Olympic Committee, British Triathlon Association, The Football Association, British Olympic Association, Arsenal Football Club, Singapore Sports School, Manchester United Football Club, Sport Scotland Institute of Sport, Oxford University Boat Club and the National Swimming Academy etc. etc.. The reason for our leadership in the sports training field is simple: | Our commitment to 'specific training' means that training mirrors the demands of the sport as closely as possible. This applies not only to the way the body's energy systems and neuromuscular system is taxed through manipulation of intensity and rest intervals etc. but also to the movement patterns of each exercise. | Inside the Peak Performance Members' Area, you'll find hundreds of results-orientated training programmes, each designed to improve performance for specific sports and outcomes. Apply now for trial membership and download your free 9 part rugby training plan The new 9 part rugby training plan is available for a limited period free of charge when you apply for a 60-day trial Gold membership to the Peak Performance online training website through this message. You pay a nominal deposit of just USD $1.97 for access to our special membership section, where you can download your rugby training pack and other training programmes. Under the terms of this trial, you receive a FULL AND AUTOMATIC REFUND should you decide to cancel within sixty days, so you stand to lose nothing if you decide, for any reason, not to continue. Once you have experienced the full impact of our training programmes, we think you will stay with us - nothing comes closer to one-on-one training at anything like this price. Your trial includes access to Peak Performance newsletters, reports, training videos, coaching tips and all the practical training commentaries that our International trainers provide each month. Remember- these are the coaches who train top international athletes. Following the charge of USD $1.97 / GB £1.25 you will not be charged any further amount during your 60-day trial and you can cancel at any time for a refund. If you decide not to cancel, your membership service will continue for just USD $79.97 every six months thereafter. Once you become a member, you can cancel at any time for a full pro-rata refund of any payment made. USD $1416 worth of exclusive
workouts for your immediate use Here is a summary of the Peak Performance Gold membership USD $1416 package available to you today: - NEW! 9 part rugby training plan: muscle, explosive speed, agility and strength
- The latest four issues of the Peak Performance sport science research newsletter: Value $52.00
- 24 Peak Performance special issues, which focus on topics such as psychology, strength training, injury treatment, nutrition, sport specific training and much, much more: Value $312.00
- 20 issues of our sister newsletter Your Personal Trainer: Value $260.00
- 46 issues of the Complete Guide to Successful Coaching : Value $736.00
- 130 training plans and videos: Value USD $136.00 (see below for further details)
With the Peak Performance Gold membership, you receive brand new training plans and workouts every week. There are currently over 130 available for you to download now and that number increases on a weekly basis. As well as your rugby workouts, available training plans include: - Speed Training for Sprinting: your 6-part training programme to boost your sprinting speed: Value $16.00
- The Complete Strength Training Guide: An in-depth eight part programme designed to improve every aspect of your strength
- The top 15 resistance exercises: Value $16.00
- The Dynamic Power Workout - These pre-workout exercises can give a valuable boost to competitive performance: Value $8.00
- Coaches' Training Secrets - Including Crash Training; Sizzling 'Super sets'; endurance training; over-training and how to prevent back injuries: Value $8.00
- Running Training Programme - A six part course aimed at improving your running strength and power: Value $8.00
- Weight Training Pack - A seven part course aimed at developing muscle size and power in your upper and lower body: Value $8.00
- Master Athletes Training - A three part course aimed at maintaining your speed: Value $8.00
- 40 Simple Leg Exercises: Aimed at improving strength, power and flexibility in your legs: value $8.00
- Hydration Therapy - What is the best choice of drink for athletes?: Value $8.00
- Flexibility Special - Everything you need to know about the benefits of flexibility and how to implement it into your training: Value $8.00
- Introduction to Core Stability - How to treat and prevent injury with core stability training: Value $8.00
- Introduction to Knee Pain - Your guide to treating and preventing knee injuries: Value $8.00
- Circuit Training For All Sports: A fantastic and varied way of improving your fitness, endurance and agility $8.00
- Endurance Training Pack: Improve whole-body muscular endurance and cardiovascular fitness value $8.00
- Plyometric Training Pack: A nine stage workout programme using plyometric exercises to improve balance and power value $8.00
- Coaching Young Athletes: A five part pack providing specific instructions on how to train young athletes value $8.00
- Plus sport specific training packs including Boxing, Cycling, Football, Golf, Martial Arts, Rugby, Swimming, Tennis
Peak Performance Gold members also receive access to over 300 training videos and sport science research articles: - Changing perspectives in sports nutrition - what has the past decade taught us?
- Mind over matter - ten years of advances in sports psychology.
- Key breakthroughs in endurance and strength training and what they mean for athletes.
- Train low, race high - an update on the latest research into low-glycogen training.
- Psychological momentum - what does it take to 'get on a roll'?
- Protein in sports drinks for performance - just how effective is it?
- Mental toughness - are you hard enough?
- How slouching can ruin your sport and your health...
- A new resistance-based approach to beating back pain.
- The very latest research on the benefits of inspiratory muscle training...
- Overcoming chronic fatigue syndrome; a personal perspective
- The athleticogenomic revolution that is set to change sport...
- Why triathletes don't need extra sodium...
- Un-banned drug may be ergogenic after all...
- Exercise intensity and weight loss...
- Why cycling could be more than just a cross training tool for non-cyclists...
- Using body composition monitoring for better sports performance...
- Whole body vibration training and sprinting...
- Accidental doping risks...
- Why low-fat, high-protein diets might not be best for strength athletes...
- An exclusive, complete, strength and conditioning program for serious competitors...
- Why you need to load up with protein as well as carbs after exercise...
For just USD $1.97 you receive the Peak Performance Gold Membership package with USD $1416 worth of information and exclusive rugby workouts for your immediate use – all on a two-month, risk-free money-back trial. | 
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