EVOLUTION - IN SEASON PROGRAM
1- Aerobic Day
Exercise SETS TIME Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
5/10 difficulty, 125-145bpm HR.
Choose 1 Option: Run, Bike, Elliptical 1 30-75 minutes
Avoid going too hard
2- Athletic Bodybuilding Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
1a Deadmill 3 5secs
1b Speed Skater Jump 3 3
2 Front Squat 3 6-10 Full depth, no grinding reps
3a Incline DB Bench Press 3 6-10 Controlled descent
3b Lat Pull Down 3 6-10 1s Pause at bottonm
4a Liu Raise 3 15-20
4b DB Curl 3 15-20
5a Bear to Crab 3 6-10 total
5b Side Plank 3 20-30s
3- Heavy Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
1a Hang Power Snatch 3 3
1b Med Ball Slam 3 3
2 Reverse Lunge 4 3 Each Leg
3 Eccentric Back Squat 2 3 5 second eccentric.
4a Push Press 4 2 Explosive reps, no grinding
4b Gorilla Row 4 8-10
5 Torture Twist 2 3 Each Side
6 4-Way Neck Work 2 15-20
Alternate between flying and
Sprints at training 3-5 10m
acceleration. Complete rest.
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EVOLUTION - IN SEASON PROGRAM
4- Recovery Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
Enjoy the day - Note any activity
Off n/a
5- Heavy Power Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
1a BB Thruster 2 4 Control descent, explode up
1b Burpee Pull Up 2 3 Control descent, explode up
2a Single Arm DB Jerk 3 3 each arm
2b Plyo Push Up 3 3
2c Pull Up 3 4 Add weight / support as needed
2d Hurricane Slam 3 3 each side
3a Bench Press 2 4-6 Can alter grip if desired
3b Face Pull 2 12-15
4 Zercher Split Squat 2 8-12 Control descent, explode up
5 Incline Zottman Curl 2 10-15
6- Primer Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
1 Single Arm DB Snatch 3 2 If rep looks good, go up in weight
2 Jump Squat 3 3
3a Broad to 90" Jump 3 2x2 1 left, then 1 right
3b Side to Broad Jump 3 2x2 1 left, then 1 right
4a Box Jump 2 3
4b Drop to Broad Jump 3 2
4c Deadmilll 3 5s
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EVOLUTION SCHEDULE TABLE
4-5 DAY 3-4 DAY 3-4 DAY 3 DAY 2 DAY 2 DAY ALTERNATE
TRAINING TRAINING TRAINING TRAINING TRAINING TRAINING TRAINING DAYS
MONDAY Athletic Athletic Athletic Athletic Athletic
Heavy Day
Bodybuilding Day Bodybuilding Day OFF
Bodybuilding Day Bodybuilding Day
GD -5 Bodybuilding Day Rugby Team Training
TUESDAY Heavy Day Heavy Day Heavy Day Heavy Day
Rugby Team Training Rugby Team Training OFF
GD - 4 Rugby Team Training Rugby Team Training Rugby Team Training Rugby Team Training
WEDNESDAY Heavy Power Day
Heavy Power Day
OFF OFF OFF Heavy Power Day OFF
GD -3 Rugby Team Training
THURSDAY Heavy Power Day Heavy Power Day Heavy Power Day
Rugby Team Training OFF
Rugby Team Training Rugby Team Training
GD -2 Rugby Training PM Rugby Team Training Rugby Team Training
FRIDAY OFF Primer Day
Primer Day Primer Day OFF OFF Primer Day
GD -1
SATURDAY
GAME GAME GAME GAME GAME GAME GAME
GD
SUNDAY Aerobic or Athletic
Aerobic Day/Off Aerobic Day/Off Aerobic Day/Off Aerobic Day Aerobic Day Aerobic Day
Bodybuilding Day
GD -6
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