Rugby League Pre-Season Program

Four progressive four-week phases. Four gym sessions per week. Exercise video guidance and full delivery through the TrainHeroic app.

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Rugby league athlete carrying the ball during match play.

Program Overview

  1. General Preparation

  2. Accumulation (Hypertrophy)

  3. Intensification (Max Strength & Power)

  4. Realisation (Power & Strength Speed)

Four Progressive Phases

Four gym-based sessions per week, with exercise videos and complete delivery through the TrainHeroic app.

Training & Delivery

Required: barbell, plates, dumbbells, medicine balls, rack and bench. Recommended: gym access, resistance bands and a GHD.

Equipment

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