I have been writing programs for various people and groups for over 40 years now, and it has always been one of the great joys in my life. The key has always been for me to educate each person or group on the WHY of the program, building a level of self-redundancy into the process. As in most aspects of life, we are judged by the outcomes, but if we focus purely on them, we miss the opportunities to refine and develop the processes.

Learning from Legends

I was raised in the era of Peary And Mabel Rader's IronMan magazine, and as a 15-year-old new "gym rat," I would pester the local newsagent trying to find out when the next volume would drop. I would devour each new edition, dive into new routines, and try to understand the writer's intent in each of the articles within. Authors such as Norman Zale, Dennis B Weiss, Peary Rader, David P Willoughby, Clarence Bass, and Carl Miller, to name just a few, cover an array of topics from nutrition to training for the strength sports and programs of the current crop of bodybuilders and lifters. Add these names to the list of phenomenal books and authors available through Bill Hinbern's Super Strength Training.

We miss a great opportunity to grow if we do not heed Sir Winston Churchill's words: " The farther backward you can look, the farther forward you can see."

I have always attempted to adhere to the "heavy and basic" concept in my programming while still spicing it up with an array of different sets and reps protocols to give the person I am writing the program the best chance to realize their potential. The "perfect" program has been a lifetime goal, and whilst probably unattainable, I have continued to develop my skills.

Guthrie Govan once said, "If you steal from one person, it is theft, and if you steal from lots of people, it is research." This has been a cornerstone of my programming development. Over the years, I have borrowed from many, and as Bruce Lee said, "Don't get set into one form. Adapt it and build your own, and let it grow. Be like water. Empty your mind, be formless, shapeless—like water. "

The 80/20 Rule

I like to keep about 80 percent of my programming similar over time, basically, the aspects of training and programming that have stood the test of time, while the other 20 percent is a fluid environment, seeing what new aspects are available, trialing them and either including or putting them to the side. As Bruce Lee again said, "Absorb what is useful, discard what is not, and add what is uniquely your own."

I have been honored and privileged to share this journey through the medium of elitefts over the last 12 years, and this is my current program based on my working with a group of international rugby players who have come to Christ Church to improve their rugby skills through an immersive four-month program at the Crusaders International Academy and local club rugby teams.

This is an in-season plan, and the different types of programs will reflect whether a player has played a game on the weekend and their playing status at the back end of the week. The needs of each player, specifically size, strength, power, and fitness, are all discussed with the player, and what I consider to be the best type of daily monitoring is simple. I ask, "How are you feeling today? Are you good to go?" If the answer is a yes, let's get into it. If it is a no, I consider what we need to modify and then allow the player to recover for the following week's game.

The Decision-Making Flow Chart

I developed the following decision-making flow chart as the starting point for each of these discussions with players. It’s based on a Saturday-to-Saturday game schedule, with Wednesday being a rugby-free day dedicated specifically to recovery. The focus of the programming in the front end of the week (Monday and Tuesday) is developmental.The back end of the week (Thursday and Friday) is getting ready to play if selected or addressing aspects of the physical development needed to be chosen the next week.

Here then, is the complete set of programs to work from the chart above in detail:

Beastly x 6Canterbury x 5Strongman x 4T-Rex x 3
Deadlift/Hang Clean/Push Press/Front Squat/Bent Row/RDL

6 reps on each,
followed by
2km Watt Bike or
750m Row or
500m Ski Erg
20 m Sandbag Carry 
Push/DB Hang Clean/Hand Release Pushups/Gorilla Row/See Saw Shoulder Press/KB Swing

5 reps on each
Zercher Carry 20m Overhead KB Carry 20m Sand Bag Clean to each Shoulder x 5
Trap Bar Frame Carry 20m
Prowler® Push 20m
KB Power Snatch
KB Push Press
KB Overhead Squat
KB Hang Clean
KB Single Arm Swing
KB Single Arm Row
KB Single Leg RDL
KB Waiter’s Walk
20 meters

Choose either a workout from each of the Size programming columns.

Chest, Back, Shoulders and Arms

or

Choose from the Exercise Selection Chart

1 x horizontal push s/s pull

1 x vertical push s/s pull

Using only DB’s or KB’s or Machines (Hypertrophy sets and reps)


LEGS

CHEST

BACK

SHOULDERS

ARMS
Quadzilla/Wowstrings

Pectoral Punishment

Big Back ManiacBoulder ShouldersArm Race

1a. Front Squat (6)
1b. Reverse Lunge (12)
1c. Goblet Squat (25)
Triple Drop Incline
DB Bench Press (45/30/15)
Head Supported Yates Row s/s Landmine Kroc Row1a. Savickas Press (6)
1b. Dips (12)
1c. DB Laterals (25)
EZ Barbell Curl
s/s Swiss Bar
Close Grip Bench Press
1a. Back Squat (6)
1b. Leg Press (12)
1c. Leg Extension (25)
3-way Standing Cable Flys Complex: Low to High, High to Low,Horizontal to Floor1a. Pullovers (6)
1b. Pulldowns to Chest (12)
1c. Straight Arm Pull Downs (25)
Shoulder Press Ladder on Hammer Press 1 – 10 alternate sidesSeated DB Hammer s/s Skull Crushers
1a. RDL (6)
1b. Hip Thrust (12)
1c. Reverse Hyper (25)
Mechanical Advantage Push-Ups Complex: Feet Elevated, Normal, Hands ElevatedMechanical Advantage Chins Complex: Wide/Shoulder/CloseDB Lateral Raises s/s Bradford PressIncline DB Curls s/s Lying DB Rolling Extensions
1a. Trap Bar Deficit Deadlift (6)
1b. Back Extension (12)
1c. Banded Good Morning (25)
Mechanical Advantage Dips: Ring Dips, Parallel Bar Dips, Bench Dips1a. Muscle Snatch (6)
1b. Fat Man’s Chins (12)
1c. Face Pulls (25)
3-Way Shoulder Raise
1a. DB Press (6)
1b. Seated DB Lateral (12)
1c. Cable Bent-over (25)
DB Twist Curls s/sLow Incline Tate Presses
Program A (Week One)Program B (Week Two)
Explosive Pull/PlyometricExplosive Squat/Plyometric
SquatDeadlift
Unilateral Hinge (Hip Pattern)Unilateral Squat (Knee Pattern)
Bilateral Horizontal Upper Body Push s/s Upper Body PullBilateral Vertical Upper Body Push s/s Upper Body Pull
Unilateral Vertical Upper Body Pull s/s Upper Body PushUnilateral Horizontal Upper Body Pull s/s Upper Body Push

1 x Bilateral Horizontal Push

Super Set

1 x Bilateral Horizontal Pull

1 x Bilateral Vertical Push

Super Set

1 x Bilateral Vertical Pull

1 x Unilateral Push (any plane of movement)

Super Set

1 x Unilateral Pull (any plane of movement)

Lower Body Power/UB Strength

Explosive Pull s/s Lower Body Plyometric

Explosive Squat s/s 10 meter Run Rocket 

Then;

Bilateral Upper Body Push

Super Set

Bilateral Upper Body Pull

1a: Overspeed Acceleration (short bungee) 10 meters

1b: Knees to One Foot (week 1: 4 x 6)

1b: Single Leg Box Hops (week 2: 4 x 4)

1b: Single Leg Depth Jump to Split (week 3: 4 x 2)

1c: Resisted Acceleration Run Rocket 10 meters

2a: Explosive Pull 2b: Explosive Push 2c: Explosive Squat

(Choose one movement from each category)

30 seconds rest between exercises and then 3 minutes rest after the complex

After you complete the French Contrast Method

1 x Unilateral Squat

Super Set

1 x Unilateral Hinge

1a: A heavy compound lift:
Bilateral Strength/Power
1b: A force-oriented plyometric movement:
Plyometrics
1c: A speed-strength movement:
Bilateral Strength/Power
1d: A speed-oriented plyometric movement:
Plyometrics
Back SquatSeated Box JumpsProwler® PushBand Assisted Vertical Jumps
Front SquatBox JumpsHang Power CleanBand Assisted Long Jumps
Box SquatKnees to FeetBand resisted Jump SquatsBand Assisted Sprint
Zercher SquatDepth JumpsHang Power SnatchHops
DeadliftDepth Jump to Split LandingBand/Chain Box SquatIce Skater
Trap Bar DeadliftHurdle JumpsHang Split SnatchBand Assisted Borzov Hops
Prowler® PushHurdle HopsBand Assisted DeadliftsBand Assisted Split Squats
Power CleanBench BlastsDB Hang CleansLow Box Hops

In the case of the French Contrast Method, if the player would like me to be more prescriptive, then they have the following pre-planned options to choose from over time.

Option One Option Two Option Three

A1: Trap Bar Deadlift A1: Box Squat A1: Power Clean

A2: Knees to Feet Jumps A2: Box Jumps A2: Seated Box Jumps

A3: Band Box Squats A3: Hang Power Clean A3: Band Assisted Deadlifts

A4: Band Assisted Vertical Jumps A4: Band Assisted Long Jump A4: Low Box Hops

Option Four Option Five Option Six

A1: Zercher Squat A1: Back Squat A1: Deadlift

A2: Depth Jumps A2: Hurdle Jumps A3: Repeat Long Jumps

A3: Resisted Sprint A3: DB Hang Clean A4: Band Jump Squat

A4: Band Assisted Split Jumps A4: Band Assisted Borzov Hops A4: Assisted Sprints (10 m)


Lower Body 

Upper Body 
Box Jumps/HopsDrop Push-Ups
MB Forward ThrowClap Push-Ups
Lateral Bench BlastsBand Assisted Plyo Push-Ups
Repeat Standing Long JumpsWheelbarrow Arm Jumps
Repeat Hurdle Jumps/Hops MB Drops with Partner
Borzov HopsCrossover MB Push-Ups
Squat JumpsMB Lateral Throw to Wall
Depth JumpsVariations Kneeling MB Overhead Throw to Wall
Knees to Feet JumpsMB Half Kneeling Side Toss to Wall
MB Overhead ThrowStanding MB Slam
Split Squat JumpsFeet Elevated Plyo Push-Up
Hops (In Place/Travelling)Wall MB Chest Pass
Seated Box Jumps with Foot StampPartner MB Chest Pass
MB Scoop TossKneeling MB Push to Wall
Band Assisted Repeat Vertical JumpsSwiss Ball Sit Up And MB Throw against Wall
MB Scoop TossForward MB Throw

Players can choose from an array of movements listed below, or if they have an exercise they have used to good effect previously, then we can discuss its inclusion in the program.

The final piece in this programming journey is the sets and reps for each session over a three-week training cycle. After this, the players will start back at week one in the schedule and change exercises where appropriate, so there is no need for a download week.

WeekUnilateral, DB/KB,
Machine
And Hypertrophy
Bilateral Strength and
Power
Plyometrics
and Med Ball
CARE
14 x 12, 10, 8, 84 x 3/3 Cluster at 80+%4 x 62 x 12
24 x 10, 8, 6, 64 x 2/2 Cluster at 85+%4 x 42 x 10
34 x 8, 6, 4, 44 x 1/1 Cluster at 90+%4 x 22 x 8

Stay with your selected exercises for three (3) weeks, then change all movements for the next three (3) week cycle.

Header image credit: peopleimages12 © 123rf.com


Ashley Jones has worked in three professional sports across 30 years and four continents. He was awarded the NSCA's Professional Coach of the Year in 2016. Ashley holds his CSCS (Certified Strength and Conditioning Specialist) since 1988 and is an honorary lecturer in the School of Therapeutic Sciences, University of Witwatersrand, Johannesburg, SA.

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