TrainersEye · Session of the Day · Rugby · #051

Rugby Neck & Trap Armor — Upper Contact Strength

4-way cervical isometrics, trap/upper-back mass, impact-force dissipation · Stage · Max Strength Build (heavy loading)

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

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1	Ankle Dorsiflexionsteady breathing rhythm	8 + 8
2	Leg Swingneutral spine under load — a rounded back is a failed rep	2 × 10
3	Neck Rotationneck 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

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1	Cariocastay low into contact — chest over toes, eyes up	5 × 10 s
2	Side Stepquality under fatigue is the sport — positions never leak	5 × 10 s
3	Lateral Lungeland and STICK — silence, 2-s hold, then reset	4 × 3/side

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

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	1	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

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1	Goblet Squatneutral spine under load — a rounded back is a failed rep	4 × 4 heavy	kg
2	Pendlay Rowcrush the grip — thick handles when possible	4 × 6	kg
3	Farmer Carrycrush the grip — thick handles when possible	3 × 10	kg
4	Wrestler Bridgeneck isometrics: 70% effort, 10-s holds, zero movement	3 × 10 s/direction

Progression: Loading rule: earn the barbell — 3-s pause reps before max loads; thick-grip pulls and heavy shrugs weekly. Trap and neck mass is concussion mitigation, not vanity.

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	Thread the Needlesteady 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.