The Crusaders International Academy
Written by Ashley Jones
Over the past three seasons, I have served as the strength and conditioning coach for the Crusaders International Academy (CIA). The CIA is a commercial program inviting rugby players from around the world to train in the Crusaders' environment and experience the Crusaders' way of preparation.
Check these programs out HERE
The Crusaders are one of the world’s most successful sporting (not just rugby) franchises in the world of sport, as evidenced by this graphic from last year.
My sincere thanks to all our Class of ’25 players for their commitment to a growth mindset, embracing the program's ideas, and putting in the work needed to produce significant gains in strength and power. I have incorporated the concepts of the French Contrast Method (FCM) into my programming over the past few years. Many experts have suggested that this form of training can only be used for 3 to 4 weeks as a peaking strategy; however, I have found that integrating the ideas of conjugate training into the program's framework allows it to be used for a much longer period. Also, as rugby players we need to at least mini peak every week during the season, to ensure that we are in the correct physical space to play the game.
The program allows variation every three weeks with the exercise categories, and I have included sample exercise selection to reference this against.
I have never been a huge fan of movement warmups prior to a gym session, believing that due to the specific nature of each movement, using a few warmup sets allows a player to be ready to attack the work sets allocated for the day’s program. If a player needs extra work before starting, then I have this selection of dynamic movement drills for them to choose from for10 minutes before they start their warmup sets.
With the program, players can either stay with one training option for three weeks, then change to another, or alternate between sessions for the first two days of the week. These days (Monday & Tuesday) are dedicated to developmental days since the program is intended to be used over an extended period to assist in the development of all physical characteristics concurrently.
Monday (GD+2) – Lower Body Strength & Power
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Week 1 |
Week 2 |
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1: Squat option (wk1 – 4 x 6, wk2 – 4 x 4, wk3 – 4 x 2) |
1: Deadlift option (wk1 – 4 x 6, wk2 – 4 x 4, wk3 – 4 x 2) |
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2a: Unilateral Hinge (see CARE chart for choices) Split Stance Romanian Deadlift (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
2a: Unilateral Squat (see CARE chart for choices) (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
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2b: Plyometrics Wk1 – Tuck Jumps (4 x 8) Wk2 – Knees to Feet Jumps (4 x 6) Wk3 – Kneeling Jump to Broad Jump to Box Jump (4 x 4) |
2b: Plyometrics Wk1 – Borzov Hops (4 x 8) Wk2 – Box Hops (4 x 6) Wk3 – Single Leg Depth Hop to Box (4 x 4) |
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2c: Modified Olympic Pull Movement: Hang Power Clean or Block Power Clean (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
2c: Modified Olympic Pull Movement: Kick Stand Stance, Bosch DB Hang, Power Clean (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
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2d: Plyometrics Wk1 – Box Jumps (4 x 8) Wk2 – Depth Jump (4 x 6) Wk3 – Depth Jump + Hurdle Jump + Sprint (4 X 4) |
2d: Plyometrics Wk1 – Repeat Hurdle Hops (4 x 8) Wk2 – Knees to One Foot Landing (4 x 6) Wk3 – Knees to One to Box Jump (4 x 4) |
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CARE (2 x 12, 30” or 30m) |
CARE (2 x 12, 30” or 30m) |
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Hamstrings, Groin, Calf, Hip Flexor, Calves, Knee/Quad, Hip Abductors, Loaded Carry |
Hamstrings, Groin, Calf, Hip Flexor, Calves, Knee/Quad, Hip Abductors, Loaded Carry |
One of the most important aspects of the FCM is the use of appropriate plyometric and jump movements to aid in the potentiation within the complex. Additionally, to ensure the integrity of the conjugate process, it is essential to provide a range of options at each level, allowing players to choose and become educated on the form and function of each movement. Here is my list of. movements that players can select from after they have completed a couple of cycles of training..
Lower Body Plyometric & Jump Programming Levels
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Week One (4 x 6-8) Preparatory |
Week Two (4 x 4-6) Developmental |
Week Three (4 x 2-4) Shock |
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Band Assisted Horizontal Jumps
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Knees to Feet to Broad Jump to Box Jump Band Resisted Ice Skater (Lateral Bound) |
Single Leg Depth Jump to Box Landing Depth Jump into Hurdle Jump into Sprint Depth Jump to Lateral Box Jump Single Leg Depth Jump to Lateral Hop Depth Jump into Horizontal Jump Knees to Single Foot to Box Hop |
2025 Lower Body CARE Programming:
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Hip Flexor |
Hips/Glutes |
Knee |
Hamstring |
Loaded Carry |
Ankle/ Foot |
Unilateral Hinge |
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Hip Mobility |
Hips/Groin |
Knee |
Hamstring |
Loaded Carry |
Shins |
Unilateral Squat |
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Tuesday (GD+3) – Upper Body Strength & Size:
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Week 1 |
Week 2 |
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1: Bench Press or Swiss Bar Bench Press or Incline Bench (wk1 – 4 x 6, wk2 – 4 x 4, wk3 – 4 x 2) |
1: Military Press or Swiss Bar Overhead Press (wk1 – 4 x 6, wk2 – 4 x 4, wk3 – 4 x 2) |
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2: Bentover Row/Pendlay Row/Prone Row (choose one) (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
2: Chin Ups/Pull Ups/Pulldown to Chest (choose one) (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
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3a: Unilateral Vertical Press (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
3a: Unilateral Horizontal Push (wk1 – 4 x 8, wk2 – 4 x 6, wk3 – 4 x 4) |
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3b: Unilateral Vertical Pull Half Kneeling Single Arm Pulldown (wk1 – 4 x 12, wk2 – 4 x 8, wk3 – 4 x 4) |
3b: Unilateral Horizontal Pull (wk1 – 4 x 12, wk2 – 4 x 8, wk3 – 4 x 4) |
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Armour Plating options (sets & reps will vary) |
Armour Plating options (sets & reps will vary) |
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3-Way Shoulder Raise, Biceps/Triceps |
Triple Angle Drop DB Bench Press, Biceps/Triceps |
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CARE (2 x 12, 30” or 30m) |
CARE (2 x 12, 30” or 30m) |
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Neck, Rotator Cuff, Unloaded Core, Rhomboids, Grip, Traps |
Neck, Rotator Cuff, Unloaded Core, Rhomboids, Grip, Traps |
Body Part/Armour Plating Size Sessions
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LEGS |
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BACK |
SHOULDERS |
ARMS |
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Quadzilla/Wowstrings |
Pectoral Punishment |
Big Back Maniac |
Boulder Shoulders |
Arm Race |
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1a. Front Squat (6) 1b. Reverse Lunge (12) 1c. Goblet Squat (25) |
Triple Drop Incline DB Bench Press (45/30/15) s/s Feet Elevated Push Ups |
Snatch Grip High Pull from Knees in Rack s/s Chins |
1a. Savickas Press (6) 1b. Lu Raise (12) 1c. Band Victory Raise (25) |
EZ Barbell Curl s/s Swiss Bar Close-Grip Bench Press |
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1a. Back Squat (6) 1b. Leg Press (12) 1c. Leg Extension (25) |
1a: One Arm DB Bench Press (6) 1b: Jackhammer Pressdowns (12) 1c: Low to High Cable (25) |
1a. Pullovers (6) 1b. Close-Grip Pulldowns to Chest (12) 1c. Straight Arm Pull Downs (25) |
Seated Plate Front Raise to Overhead s/s DB Arnold Press |
Low Incline DB Tate Press s/s Dips |
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1a. RDL (6) 1b. Hip Thrust (12) 1c. Reverse Hyper (25) |
Mechanical Advantage Push Ups Complex: Feet Elevated, Normal, Hands Elevated |
1a: Pendlay Row (6) 1b: DB Incline Row (12) 1c: Horizontal Chins (25) |
Modified Bradford Press s/s One Arm KB Savickas Press |
DB Hammer Curls s/s Rope Pushdowns |
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1a. Trap Bar Deficit Deadlift (6) 1b. Back Extension (12) 1c. Banded Good Morning (25) |
1a:DB 45° Incline (6) 1b: Dips (12) 1c: Earthquake Bar Bench Press (25) |
Muscle Snatch from Knees s/s Snatch Grip Overhead Shrugs |
3-Way Shoulder Raise 1a. DB Shoulder Press (6) 1b. Seated DB Lateral (12) 1c. DB Bent over (25) |
Matrix Barbell Curls s/s Close Grip Chins |
2025 Upper Body CARE Programming
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Neck |
Thoracic/ Scapular/ Traps |
Rotator Cuff |
Unloaded Core |
Elbow Integrity |
Isolateral Push |
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Neck |
Thoracic/ Scapular/ Traps |
Rotator Cuff |
Loaded Core |
Grip |
Isolateral Pull |
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Wednesday (GD+4/-3)
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Recovery Options |
Dynamic Flexibility Movement Drills (10 reps per movement, each side if applicable) Do not rush through |
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Light Cardio Dynamic Flexibility (See next column) Exercise Technique Foam Roll Banded Stretching Hip Mobility (High Hurdles) Trigger Ball Massage Gun Normatec Sleeves Individual CARE |
90/90 Internal Rotation: Hip Mobility ½ Kneeling Thoracic Wall Rotation |
Thursday (GD-2) Full Body Power
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1: Modified Olympic options: Power Clean or Power Snatch (wk1 – 4 x 6, wk2 – 4 x 4, wk3 – 4 x 2) |
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2: Push Press or Split Jerk from Rack (wk1 – 4 x 6, wk2 – 4 x 4, wk3 – 4 x 2) |
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3: Chain Box Squat or Band Box Squat Wk1 – Speed Strength 33% Band, 40% Bar (4 x 6) Wk2 – Speed Strength 33% Band, 50% Bar (4 x 4) Wk3 – Speed Strength 33% Band, 60% Bar (4 x 2) |
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4: Chain Bench Press or Band Bench Press Wk1 – Speed Strength 33% Band, 40% Bar (4 x 6) Wk2 – Speed Strength 33% Band, 50% Bar (4 x 4) Wk3 – Speed Strength 33% Band, 60% Bar (4 x 2) |
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Individual FB CARE (2 x 12, 30” or 30m) Neck, Rotator Cuff, Unloaded Core, Rhomboids, Grip, Traps, Hamstrings, Groin, Calf, Hip Flexor, Calves, Knee/Quad, Hip Abductors, Loaded Carry |
A player can choose to move the number 4 exercise from the Thursday selected to play work out over to Friday if they wish or they run out of training time on the Thursday, I have found that training upper body on a game day -1 has no negative consequences for a game and I think as coaches we miss an opportunity by not training on this day.
Friday (GD-1)
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Selected to Play |
Not Selected to Play |
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Recovery Options Light Cardio Dynamic Flexibility Foam Roll Banded Stretching Hurdle Mobility Trigger Ball Massage Gun Normatec Sleeves Individual CARE |
Circuits 1: Crusaders Strongman Filthy Five 5 x 5 x 5 Sandbag clean to each Shoulder/Single Arm Savickas Press with KB/KB Gorilla Row/Magnusson Cross Carry 30m/Round the World Med Ball Slams + 500m Row 2: Beastly Circuit 6 x 6 x 6 Deadlift/Hang Clean/Push Press/Front Squat/Bent-over Row/RDL + 2km Watt Bike 3: Kettle Bell T Rex Single Arm Circuit 8 reps x 4 KB Power Snatch/KB Push Press/KB Overhead Squat/KB Hang Clean/KB Single Arm Swing/KB Single Arm Row/KB Contralateral Single Leg RDL/KB Waiter’s Walk 40 metres 4: Body Weight Circuit 10 reps x 3 Grasshoppers/Hindu Push Ups/Bird dog crunch alternating/Prone Scorpions/Mountain Climbers/Alternate Reverse Lunges/Rock & Rolls to Split/Cat to Camel/Lateral Lunges/No Momentum Sit Ups + 250 m Ski Erg |
Additionally, I have recently been asked to oversee the return-to-play programming for a senior player returning from an ACL reconstruction, which involves his lower-body program. This may be difficult to run in a full team setting with numerous players, but may lend itself to a more one-on-one environment.
Lower Body Alternating Weeks utilizing multiple contraction types
(concentric, eccentric, & isometric) & both bilateral and iso-lateral exercise movements
A
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Weeks 1, 3, 5 (Monday or Tuesday) |
Weeks 1, 3, 5 (Thursday or Friday) |
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1: Squat variation (wk1: 4 x 6, wk2: 4 x 4, wk3: 4 x 2) |
1: Band Box Squat (wk1: 4 x 6, wk2: 4 x 4, wk3: 4 x 2) |
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Four Sets |
Four Sets |
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2a: Bulgarian Sprinter’s Squat (6 each side) |
2a: DB Step Ups (6 each side) |
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2b: Borzov/Bulgarian Hops (10 each side) |
2b: Single Leg Bench Blasts (10 each side) |
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2c: Contralateral Kickstand One Arm DB Power Clean from Hang (4 each side) |
2c: Barbell Hang Cleans (4 reps) |
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2d: Box Jumps (6 reps) |
2d: Knees to Feet Jumps (6 reps) |
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CARE: 2 sets 30m or 12 reps or 30” |
CARE: 2 sets 30m or 12 reps or 30” |
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Copenhagen Planks |
Slosh Bag Lateral Lunge |
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Single Leg Standing Calf Raises |
Seated Calf |
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Single Leg Back Extension |
Lateral Plank with Leg Abduction |
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Banded TKE’s |
Farmer’s Walk |
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Seated Leg Lifts |
Reverse Nordics |
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Nordics |
Single Leg Glut Bridge (Hip Thrust) |
B
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Weeks 2, 4, 6 (Monday or Tuesday) |
Weeks 2, 4, 6 (Thursday or Friday) |
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1: Deadlift variation (wk1: 4 x 6, wk2: 4 x 4, wk3: 4 x 2) |
1: Band or Chain Deadlift (wk1: 4 x 6, wk2: 4 x 4, wk3: 4 x 2) |
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Four Sets |
Four Sets |
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2a: Fly Wheel Squat (3 + 6) |
2a: Mid-Thigh Pull (6 seconds) |
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2b: Block Power Cleans (4 reps) |
2b: Seated Box Jump with Feet Stamp (6 reps) |
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2c: ISO Half Squat (10 seconds) |
2c: Contralateral KB Single Leg RDL (6 each side) |
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2d: Standing Long Jumps (6 reps) |
2d: Hurdle Hops with a Final Box Landing (6 reps) |
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CARE: 2 sets 30m or 12 reps or 30” |
CARE: 2 sets 30m or 12 reps or 30” |
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Magnusson Cross Carry |
ISO Lunge + ISO Calf Raise |
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Slider Curls in Bridge Position (2 up, 1 back) |
Reverse Hypers |
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Walking Lunges |
Banded KB Swings |
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Sled Drag |
Prowler Push |
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Single Leg Squat to Box |
Spanish Squats |
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Banded Janda Sit Ups |
Landmine Sit Ups |
These variations on an in-season week plan spark interest in thinking outside the usual and stimulate discussion among rugby Strength & Conditioning coaches on how best to prepare players for the challenges they face each Saturday. As always, I am very keen to hear your thoughts and ideas. I can be reached on the following email: ashleyjonesstrength@gmail.com
