Off Season Rugby Training 1 (ruckscience)
Strength, power, and conditioning for rugby players in the off season.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 15 reps | @6 |
| 2 | Face Pull | 3 | 15 reps | @6 |
| 3 | Squat (Paused) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Romanian Deadlift (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Bench Press (Barbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 6 | Chin-Up (Assisted) | 3 | AMRAP | @10 |
| 7 | Shoulder Complex (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| Superset | ||||
| 8A | Plank | 3 | 0.5–1 min | — |
| 8B | Side Plank | 3 | 0.5–1 min | — |
| 8C | Side Plank | 3 | 0.5–1 min | — |
| 9 | Jump Rope | 8 | 0.3 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 5km row | 1 | 0 min | @6 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 5km Cardio (Run/row) | 1 | 0 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 15 reps | @6 |
| 2 | Face Pull | 3 | 15 reps | @6 |
| 3 | Squat (Paused) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Romanian Deadlift (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Bench Press (Barbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 6 | Chin-Up (Assisted) | 3 | AMRAP | @10 |
| 7 | Shoulder Complex (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| Superset | ||||
| 8A | Plank | 3 | 0.5–1 min | — |
| 8B | Side Plank | 3 | 0.5–1 min | — |
| 8C | Side Plank | 3 | 0.5–1 min | — |
| 9 | Jump Rope | 8 | 0.3 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 20 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Glute Bridge (Bodyweight) | 3 | 15 reps | @6 |
| 2 | Standing wall angel | 3 | 15 reps | @6 |
| 1 | 0 reps | — | ||
| 3 | Deadlift (Barbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Lunge (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Overhead Press (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 6 | Dumbbell Row | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 7 | Push Up | 3 | AMRAP | @10 |
| 8 | Turkish Get Up | 3 | 4 reps | @8 |
| 9 | Burpee | 8 | 0.3 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Off Season Rugby Training 1 (ruckscience) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Off Season Rugby Training 1 (ruckscience) is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Off Season Rugby Training 1 (ruckscience) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
