TrainersEye · Session of the Day · Rugby · #081

Rugby Neck & Trap Armor — Upper Contact Strength

4-way cervical isometrics, trap/upper-back mass, impact-force dissipation · Stage · Power & Contrast (velocity pairing)

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	World's Greatest Stretchsteady breathing rhythm	8 + 8
2	Inchwormneutral spine under load — a rounded back is a failed rep	2 × 10
3	Neck Lateral Isometric — both sidesneck 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	Agility Ladder — Quick Feetstay low into contact — chest over toes, eyes up	6 × 10 s
2	Side Stepquality under fatigue is the sport — positions never leak	6 × 10 s
3	Drop Stepland 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	Overhead Throwhips 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	Step-Upneutral spine under load — a rounded back is a failed rep	4 × 3	kg
2	T-Bar Rowcrush the grip — thick handles when possible	4 × 5	kg
3	Face Pullcrush the grip — thick handles when possible	3 × 10	kg
4	Neck Extension Isometric — hand resistneck isometrics: 70% effort, 10-s holds, zero movement	3 × 10 s/direction

Progression: Contrast rule: heavy triple-extension then jump within 20 s — 3 + 5, walk-back recovery. Bar or ground-contact slows = set over; power is trained crisp or not at all.

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	Child's Posesteady 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.