Ruthless Units & Conditioned Killers

The Ruthless Units and Conditioned Killers (RUCK) program is designed to build a dominant, resilient rugby player—leaner, faster, stronger, and conditioned to make an impact from whistle to whistle. You’ll enter the season as a leader from the front: mobile, powerful, and relentless around the breakdown.

The program balances low-volume, high-quality strength training, aerobic development, and explosive movement prep to maximize progress while minimizing fatigue. It’s built to respect your real life—fatherhood, leadership, recovery—and to make every session count.

You won’t just be game-ready—you’ll be the one setting the standard.

Block-by-Block Progression

Each 4-week block layers onto the last, progressing from general capacity to peak power and sport-readiness.

Block 1: Foundational Strength & Movement Quality
Goal: Reinforce quality movement patterns, establish strength baselines, and rebuild structure

Focus Areas:
Controlled eccentrics and tempo work
Unilateral lower body movements
High-quality accessory training
Core and posterior chain endurance

Cardio: Daily Zone 2 aerobic development (15–40 mins)

Why it matters: This block lays your foundation for joint health, muscular balance, and sustainable intensity

Block 2: Strength Emphasis + Density Volume
Goal: Build real-world strength without excessive barbell load

Focus Areas:
Slight increase in load and intensity
Pause reps, split stances, and posterior chain work
High-tension, low-rep accessory lifts

Cardio: Maintained daily Zone 2, with additional tempo intervals

Why it matters: This is where real strength is built—slow, clean, and repeatable for high-skill sport transfer

Block 3: Power Development
Goal: Transfer your strength into explosiveness—off the line, off the ground, at the breakdown

Focus Areas:
Contrast and jump training
Olympic derivatives and med ball throws
Lower volume, higher intensity lifts (70–80% range)

Cardio: Shorter Zone 2 sessions with occasional anaerobic sprint exposure

Why it matters: Power is the bridge between strength and rugby performance. You’ll feel snappier and faster under contact.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Jump Squat

Front Squat (Paused)

Step-Up (Weighted)

Single Leg Romanian Deadlift

Hanging Leg Raise

Lying Chest Pass Med Ball Throw

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Cardio (Zone 2)

Box Jump

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Reverse Nordic Curl

Clap Push Up

Pull-Up (Bodyweight)

Chest Supported Lateral Raise

Trap Bar Jump

Front Squat (Barbell)

Reverse Lunge (Dumbbell)

B-Stance Romanian Deadlift (Dumbbell)

V-Up

Lateral Med Ball Throw

Pendlay Row

Pull-Up (Neutral Grip, Bodyweight)

Rear Delt Fly (Dumbbell)

Fast reps, clean landings, front squat @ 65–75%, full-body focus on power & control

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