CARE Programming Versatility
I first developed the acronym CARE back in the late 1990's. The acronym stands for Core, Accessory, Rehab Exercise, and I have included elements of this programming into all my programs ever since. In the attached chart, I have a copy of my most recent format, and it is certainly a living document as I discover new and/or improved variations. When I am working with rugby players, I also ensure they realise that this is not a complete set. If they have additional movements for the categories, please share them and incorporate them into the CARE program.
I have used CARE as Entrée, Main Course, and Dessert in various programs. As an entrée, I have used it to ensure that the injury-prevention aspects of the program are prioritized and not just an afterthought tacked on at the end of the workout. I have used the program as a main course when players are not recovered enough to give 100% on the major performance-based movements; as a change-of-pace workout; as a download week workout; and as a standalone program administered by medical staff. Finally, I most frequently program CARE at the conclusion of a workout and stress its importance by focusing on specific aspects of each player's history and positional requirements.
Another aspect of the CARE program's versatility is that you can integrate it into both full-body and split programs. The top line of the current program lists all upper-body movements, and the bottom line lists all lower-body movements. When programming with a split program, I ask players to choose 3 – 5 categories and select one movement from each. When programming full body, I will ask the players to select 3 from each line, tailored to their needs. As a main course program, I will have the players select 10–12 exercises from the categories and perform them as either a circuit or straight sets.
CARE stands for Core, Accessory, Rehab Exercise, and is presented here as a flexible programming framework that can be used as an entrée, main course, or standalone recovery session, or individualized accessory block.
Example Weekly CARE Plan
Main-course change-of-pace workout example.
The sets & reps will vary depending on where the program is positioned in the workout, but a player will usually perform 2-3 sets of 8–20 repetitions, depending on the specific movement. The movements are performed in a slow, controlled tempo with attention to a 4:1:2:1 tempo. Here is an example of a weekly plan as a main-course change-of-pace workout.
|
Movement/Muscle/Day |
Tuesday |
Thursday |
Saturday |
|---|---|---|---|
|
Unilateral Knee &/or HingeLandmineSkier's |
quat |
Kang Single Leg RFESS |
Telemark Squats |
|
Lats/Upper Back |
Hammer Row |
MAG grip Pulldown |
Seated Low Cable Row |
|
Rotator Cuff/Shoulders/Scap |
Incline Y, T I' I'ss |
e Pull with Ext. Rotation |
Scap Shrugs |
|
Groin/Hamstring |
Lateral Lunge |
Copenhagen Planks |
Reverse Lunges |
|
Calves |
Seated Calf Raise |
Prowler Push on Balls of Feet |
Standing Calf Raise |
|
Biceps |
EZ Bar Curls |
DB Hammer Curls |
DB Twist Curls |
|
Core |
Hanging Leg Raises |
Med Ball Weighted Sit Ups |
Rollouts |
|
Knee/Thoracic/Rotational |
Peterson Step Up |
Cable Wood Chop |
Turkish Row |
|
Neck |
Thoracic/ Scapular/ Traps |
Rotator Cuff |
Core |
Asymmetric, Unstable, Iso & Ecc |
Unilateral UB Push & Pull |
Grip & Elbow Integrity |
|---|---|---|---|---|---|---|
|
Banded Look Away |
Face Pulls Band Pull Aparts |
Incline Y, T I' I'ssline Liatsos |
Rollouts |
Asymmetric Press variations |
One Arm DB Bench Press s/s DB Row |
Bottom Up KB Hold Towel/Rope Chins |
|
Neck Plank series |
Quadraped Reach & Rotate (Band) |
Cuban Press |
Hanging Leg Raises |
Asymmetric Row variations |
Seated DB One Arm Snatch s/s KB Z Press |
Thick Bar Chins Plate Flip |
|
Plate Extension & Flexion |
Chinese Back Planks |
Banded Victory Raise |
Banded Janda Sit Ups |
Earthquake bar Press variations |
Landmine Kroc Rows s/s Javelin Press |
Hammer Curl Rolling DB Extension |
|
Banded Protraction & Retraction |
Powell Raise |
Supine 90/90 OverOverheadY'ss |
lov Press |
Ecc. Bench Press remove plates fast concentric |
One Arm Seated Row s/s DB Shoulder Press |
EZ Bar Curl Close Grip BenchWrestler's |
|
ridge Plank series Swiss Ball options |
Shrug variations |
Bottom Up KB Shoulder Press |
Suitcase Deadlifts |
Seated DB Snatch with Eccentric Shoulder Press |
One Arm Pulldown Half Kneeling Landmine Press |
DB Twist Curl DB Tate Press |
|
Groin/ Hips |
Knee |
Hamstring |
Asymmetric, Unstable, Iso & Ecc |
Unilateral Hinge & Squat |
Loaded Carry |
Ankle/ Foot |
|
Monster Walk |
Reverse Nordic |
Pull Throughs |
Natera Hamstring (Landmine RDL) |
Kick Stand Split StanStanceRDLSprinter's saSquatFarmer's |
alk |
Single Leg Standing Calf Raise |
|
Copenhagen Planks |
Poliquin Step Up Peterson Sled Drag |
Nordics/GHG |
Negative Accentuated Leg Ext & Curl |
Single Leg KB RDL Split Squats |
Sandbag or Zercher Carry or Magnusson Cross Carry |
Seated Calf Raise |
|
Goblet position Lateral Lunge |
Single Leg Squat to Box |
Reverse Hyper |
Bosch Hamstring (Single Leg Iso Hold on Back Extension) |
HighJumper's Up TRX SkaterSquat WaitWaiter's |
lk |
Mini Hurdle Hops |
|
Side Plank with Leg Abduction |
Banded TKE |
Sliders in Bridge position |
Asymmetric Loaded Deadlift & Squat variations |
Single Leg Back Extension Single Leg Squat |
Suitcase Carry |
Towel Crunches |
|
Banded Clams or Fire Hydrants |
Kneeling to Step Up |
Harrop Hamstring |
Earthquake Bar Squat variations |
Single Leg Glute Bridge Lunge variations |
Combo Waiter/Suitcase |
Skipping |
Exercise Library and Coaching Notes
Original movement links preserved for Shopify.
These movements need to be coached in great detail, since players often see themselves as less important than the "meat" and "potatoes" of the main event. I have often enlisted the assistance of the medical staff during these sessions to ensure that the players select the best options for their injuries and positional history, and to have another set of eyes on them during the performance of these vital movements. It is also an opportunity to show the playing group how well aligned the medical and performance teams are, ensuring that the players' training is optimized.
In my last role, I delimited the categories. I included links to clips of the movements so players can reinforce their technique and use them as an educational tool, which is an ongoing, never-ending aspect of my coaching.
|
Neck |
Scapular |
Rotator Cuff |
Core |
|---|---|---|---|
|
Band Neck Work https://www.youtube.com/watch?v=prjxXR87Kaw |
Cable face Pull + External Rotation https://www.youtube.com/watch?v=nSiIYndTlO4 |
Incline Y & T’s |
Barbell Rollouts https://www.youtube.com/watch?v=5v2j3zTe6T0 |
|
Plate Extension |
Turkish Row |
Wenning Sequence |
Hanging Leg raises |
|
Plate Flexion |
Scap Push Ups |
DB L Raise |
Pallov Press |
|
Neck Plank |
Chinese Back Plank |
DB Scarecrow |
Landmine Twist |
|
Groin/Hips |
Knee |
Hamstring |
Loaded Carry |
|
Monster Walks |
Reverse Nordic |
Pull Throughs httpshttps://www.youtube.com/watch?v=WljI_Cg7thsFarmer's lk |
|
|
Copenhagen Planks |
Poliquin Step Up |
Nordics httpshttps://www.youtube.com/watch?v=OlEDOQDJ2EkWaiter's lk |
|
|
Side Plank with Leg Raise |
Single Leg Squat to Box |
Reverse Hyper |
Suitcase Carry |
|
Goblet Lateral Lunge |
Low Box Step Ups |
Harrop Hamstring Curl https://www.youtube.com/watch?v=9ZVxTfIRqpU |
Combination Carries https://www.youtube.com/watch?v=KK9C7H_EvWQ
|
Grip: https://www.youtube.com/shorts/nkUUloJvBcg https://www.youtube.com/watch?v=iDMsJnjMTb0 https://www.youtube.com/watch?v=ylPDzV2kpGQ
Calves/Feet: https://www.youtube.com/watch?v=Jy0aMkLNsKo https://www.youtube.com/watch?v=HlIRrB0g7sI https://www.youtube.com/watch?v=jZdAbtLjrvc
Expanded CARE Library
The tables below separate upper- and lower-body options.
In gearing up for the next incarnation of this program, I enlisted the assistance of members of the NSCA's Special Interest Group (SIG) to share their ideas on specific categories and exercises they have used to good effect in their own programming. From this, I decided to split the tables into upper- and lower-body programming to ensure I covered as many options as possible. Whilst not all of these options are available to the playing group, it is essential to compile as many ideas as possible from as many sources as possible. Not only for the benefit of the playing group, but also to ensure you do not become myopic yourself and accept a limited number of options. This is definitely not a complete list, and if readers have any other ideas, please get in touch with me to share your thoughts
2024 Upper Body CARE Programming
|
Neck |
Thoracic/ Scapular/ Traps |
Rotator Cuff |
Core |
Asymmetric, Unstable, Iso & Ecc |
Unilateral UB Push & Pull |
Grip & Elbow Integrity |
|---|---|---|---|---|---|---|
|
Banded Look Away |
Face Pulls |
Incline Y, T, I's
|
I'ssouts |
Asymmetric Press variations |
One Arm DB Bench Press s/s DB Row |
Bottom Up KB Hold |
|
Neck Plank series |
Quadraped Reach & Rotate (Band) |
Cuban Press |
Hanging Leg Raises |
Asymmetric Row variations |
Seated DB One Arm Snatch s/s KB Z Press |
Thick Bar Chins |
|
Plate Extension & Flexion |
Chinese Back Planks |
Banded Victory Raise |
Banded Janda Sit Ups |
Earthquake bar Press variations |
Landmine Kroc Rows s/s Javelin Press |
Hammer Curl Rolling DB Extension |
|
Banded Protraction & Retraction |
Powell Raise |
Supine 90/90 OverhOverheadY'ss |
ov Press |
Ecc. Bench Press remove plates fast concentric |
One Arm Seated Row s/s DB Shoulder Press |
EZ Bar Curl Close Grip BenchWrestler's |
|
idge Plank series |
Shrug variations |
Bottom Up KB Shoulder Press |
Suitcase Deadlifts |
Seated DB Snatch with "Ec "ntric Shoulder Press |
One Arm Pulldown Half Kneeling Landmine Press |
DB Twist Curl DB Tate Press |
|
Swiss Ball Iso Bridges |
Standing Snow Angels |
Incline Liatsos Raise |
Dead Bugs |
|
|
Band Push Downs |
|
|
Band Pull Aparts |
DB"“"” " aise |
Plank Variations |
|
|
CaptaCaptain'ssrush Grippers |
|
|
Cuban Press |
DB Scarecrow |
½ Turkish Get Up |
|
|
Plate Flip |
|
|
Scap Push on TRX |
|
Windmills |
|
|
Towel/Rope Chins |
|
|
Scap Shrugs on seated row |
|
|
|
|
|
2024 Lower Body CARE Programming
|
Groin/ Hips |
Knee |
Hamstring |
Asymmetric, Unstable, Iso & Ecc |
Unilateral Hinge & Squat |
Loaded Carry |
Ankle/ Foot |
|---|---|---|---|---|---|---|
|
Monster Walk |
Reverse Nordic |
Pull Throughs |
Natera Hamstring (Landmine RDL) |
Kick Stand Split Stance RDLSpRDLSprinter'sstSquatFarmer's |
lk |
Single Leg Standing Calf Raise |
|
Copenhagen Planks |
Poliquin Step Up |
Nordics |
Negative Accentuated Leg Ext & Curl |
Single Leg KB RDL Split Squats |
Sandbag Carry |
Seated Calf Raise |
|
Goblet position Lateral Lunge |
Single Leg Squat to Box |
Reverse Hyper |
Bosch Hamstring (Single Leg Iso Hold on Back Extension) |
HighJumper's Up TRX Skater SquatSquatWaiter's |
lk |
Mini Hurdle Hops |
|
Side Plank with Leg Abduction |
Banded TKE |
Sliders in Bridge position |
Assymetric Loaded Deadlift & Squat variations |
Single Leg Back Extension Single Leg Squat |
Suitcase Carry |
Towel Crunches |
|
Banded Clams or Fire Hydrants |
Kneeling to Step Up |
Harrop Hamstring |
Earthquake Bar Squat variations |
Single Leg Glute Bridge Lunge variations |
Combo Waiter/Suitcase |
Skipping |
|
Banded Hip Distractions |
Peterson Sled Drag |
3-position Leg Curls |
Isometric Leg Ext End of Range Iso Hold |
|
Magnusson Cross Carry |
Ankle Inversion Eversion with band |
|
High Hurdles Series |
|
J Curls |
|
|
Zercher Carry |
|
|
Hip Lock variations |
|
Glute Ham Raise or Inverse Leg Curl |
|
|
|
|
Player Planning Process
The final stage of the CARE programming process is to sit with the player and the medical staff to develop 3- to 4-week blocks (which mimic my performance loading cycles) and specific plans for each player, based on their position and individual injury history.
Player A, October CARE Program
Sample 3-4 week block template.
2 x 8 – 12 (Upper) or 2 x 15 – 20 (Lower)
(light weight, slow controlled movements)
|
Upper Body |
Lower Body |
||
|---|---|---|---|
|
Shoulder stability |
Earthquake Bar Bradford Press |
Groin |
Copenhagen Planks |
|
Thoracic |
Face Pulls |
Knee |
Banded TKE |
|
Rotator Cuff |
Incline Y, T, I's |
I'sstrings |
Sliders in Bridge Position |
|
Core |
Rollouts |
Hip |
Hip Lock March |
|
Grip |
Towel Chins |
Loaded Carry |
Zercher Carry |
|
Elbow Integrity |
Band Push Downs (High Reps) |
Ankle |
Mini Hurdle Hops |
|
Neck |
Iso Front Bridge on Swiss Ball |
Hamstring |
Single Leg Iso Hold on Back Ext. |
NSCA Rugby SIG Facebook Group
Finally, if you are interested in joining the NSCA SIG Facebook Group, here is the link to the group page.
Ashley Jones is a strength & conditioning coach with 30+ years in professional sport across seven countries, best known for his work in rugby from club to international levels—including two Rugby World Cups with teams from both hemispheres. He was named NSCA Professional Coach of the Year (2016) and received the NSCA Boyd Epley Lifetime Achievement Award (2023). He's also a long-time Elitefts columnist.