Training Plans

Power Development for Rugby


Training Plan By Nic Gill

Strength & Conditioning


6 weeks

This programme is ideal for a player with at least an intermediate level of strength training experience, wishing to improve their strength & power for Rugby. The programme is 3x/week.


Flat Bench
Resistance Bands
Pull Up Bar
Glute Ham Developer
Medicine Balls
Stability Ball
Mini Hurdles
Mini Bands

Nic Gill



Strength & Conditioning Coach

Nic Gill is a professional strength and conditioning coach and consultant with huge expertise in rugby and other sports. He is best known for his work in rugby with 17 years working in the sport. For the last eleven years Nic has been the strength and conditioning coach for the New Zealand All Blacks, a period of international success for the team which has included more than 120 rugby test wins and the World Cup title in 2011 and 2015.

Similar training plans

Train like a Pro

Pod1um Full Logo

Experience the POD1UM difference, try a free workout today. Your journey to peak performance starts here.


Get the app

Google play
Google play

Copyright © 2024 Pod1um

All rights Reserved


Terms and Conditions


Privacy Policy