TrainersEye · Session of the Day · Rugby · #004

Rugby Field Speed, Agility & Deceleration

Sharp COD under fatigue, drop-and-recover, collision-deceleration stick landings · Stage · Foundation (positions, neck base, technique)

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Tissue priming · hips, T-spine & cervical prep · 6-8 min

Time__ : __

1	A-March — high kneesteady breathing rhythm	8 + 8
2	Cat-Cowneutral spine under load — a rounded back is a failed rep	2 × 10
3	Shrugneck isometrics: 70% effort, 10-s holds, zero movement	2 × 10 s each way

Phase 2 · Contact Prep, Agility & Deceleration8-10 min · short bursts, full recovery · brake in two steps, eyes up

Time__ : __

1	Shuttle Runstay low into contact — chest over toes, eyes up	4 × 10 s
2	Reactive Cut on Coach's Callquality under fatigue is the sport — positions never leak	4 × 10 s
3	Drop Stepland and STICK — silence, 2-s hold, then reset	4 × 3/side

Progression: Foundation rule: neck work EVERY session, light and slow — 4-way isometrics before any collision volume. Neutral spine under every load; a rounded scrum back is a failed rep.

Phase 3 · Explosive Power & Sled Propulsion12-15 min · 100% intent · rest 90 s-2 min · crisp or done

Time__ : __

	1	Medicine Ball Slamhips through — triple extension finishes every rep	4 × 5	kg
	2	Broad Jumpland and STICK — silence, 2-s hold, then reset	4 × 4

Phase 4 · Collision Strength & Neck/Trap Armor18-22 min · heavy compounds + neck/trap supersets · rest 2-3 min

Time__ : __

1	Goblet Squatneutral spine under load — a rounded back is a failed rep	3 × 6	kg
2	Pendlay Rowcrush the grip — thick handles when possible	3 × 8	kg
3	Face Pullcrush the grip — thick handles when possible	3 × 10	kg
4	Russian Twistbrace before the bar bends you — breathe behind the wall	3 × 8

Phase 5 · Spinal Decompression & Parasympathetic Reset4-6 min · hanging traction, lat & hip flexor release, vagal breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Seated Forward Foldsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Contact demands armor — neck isometrics every session, neutral spine under every load, stop at any cervical symptom. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.