{"title":"Adult Hardcopy Performance Programmes","description":"\u003cp data-start=\"469\" data-end=\"504\"\u003eFor athletes who value structure, focus and discipline, iWorkout hardcopy programmes provide a tangible training framework built on professional coaching standards. Developed within elite sport environments, each printed plan delivers clear progression in strength, speed and resilience — designed to be followed with intent, recorded with precision and executed with purpose.\u003c\/p\u003e","products":[{"product_id":"front-row-in-season-plan","title":"Front Row 'In Season' Hardcopy Training Plan","description":"\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eFront Row Hardcopy Training Plan\u003c\/span\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eSix week training program supplied in a super useable format for you to manually fill in your records and stay accountable with your training.\u003c\/span\u003e\u003c\/div\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eAs I am sure you know, playing in the front row is something which requires a vast combination of strength, power and robustness. Though rugby practice and games provide a training stimulus for some aspects of the position- there is nothing like a relevant strength training plan to really maximise your time available for the field and your effectiveness whilst you're on there.\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eIf you are looking to take your training more seriously, adding strength and power to your game, then this is the plan for you!\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eThis progressive six week training plan is born from years of experience training professional front rowers, and will really help you direct your training where you need it, and most importantly transfer it onto the pitch! The plan comes in a simple and effective structure with exercise videos and reminder pictures to help you with technique. You'll set habits which will stay with you forever.\u003c\/span\u003e\u003c\/p\u003e","brand":"iWorkoutPlan","offers":[{"title":"Plan Only","offer_id":42562419753147,"sku":"","price":45.0,"currency_code":"GBP","in_stock":false},{"title":"Plan with Coaching Support","offer_id":42562419785915,"sku":"","price":145.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0505\/0620\/3323\/products\/FrontRowInSeason.png?v=1648411006"},{"product_id":"push-pull-pump","title":"Push Pull Pump - Hardcopy Training Plan","description":"\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003ePush Pull Pump Hardcopy Training Plan\u003c\/span\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eSix week training program supplied in a super useable format for you to manually fill in your records and stay accountable with your training.\u003c\/span\u003e\u003c\/div\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eWho doesn't want to have a big strong upper body? Whether you are injured in your lower body so\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003ewant a new focus, or simply want to spend some time filling out those training t-shirts. This plan is right up your street!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eIf you want to see noticeable upper body strength and size gains, we've designed this training plan for you! A simple and effective structure, exercise videos and reminder pictures to help you get the all important techniques right, we're giving you a clear path to the gains you desire.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eWe've planned this out with exercises that are ideally completed in a well equipped gym, using barbells, kettlebells, dumbbells and bands.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eThis might be a different type of plan yo what you normally embark on- so it's really going to challenge your body to adapt. We've included a variety of exercises, repetitions, rest periods and tempos, which when performed properly will cause muscle overload and maximum gains! Not only this, but we have also included a good dose of specific shoulder health exercises to help keep your training injury free!\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003c\/p\u003e","brand":"iWorkoutPlan","offers":[{"title":"Plan Only","offer_id":42567127367867,"sku":null,"price":45.0,"currency_code":"GBP","in_stock":false},{"title":"Plan with Coaching","offer_id":42567127400635,"sku":null,"price":145.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0505\/0620\/3323\/products\/PushPullPump_1.png?v=1649312189"},{"product_id":"build-a-base","title":"Build The Base - Hardcopy Training Plan","description":"\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eBuild The Base Hardcopy Training Plan\u003c\/span\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eSix week training program supplied in a super useable format for you to manually fill in your records and stay accountable with your training. \u003c\/span\u003e\u003c\/div\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eWalking into the gym with limited gym experience can be a little daunting. We've all been there though, and the key is to really make the most of these early physical adaptations. At this stage in your training, your body will respond! Giving it a solid, progressive training plan is going to really maximise your gains at this stage.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eAs someone new to the gym, who really wants to set off on the right foot and improve your size and strength, we've designed this training plan for you! A simple and effective structure, exercise videos and reminder pictures to help you with technique, we're really going to get your gym journey off to the best start! You'll set habits which will stay with you forever.\u003c\/span\u003e\u003c\/p\u003e","brand":"iWorkoutPlan","offers":[{"title":"Plan Only","offer_id":42659601318075,"sku":null,"price":45.0,"currency_code":"GBP","in_stock":false},{"title":"Plan with Coaching","offer_id":42659605283003,"sku":null,"price":145.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0505\/0620\/3323\/products\/BuildtheBase.png?v=1648410957"},{"product_id":"pushing-the-boundaries","title":"Pushing the Boundaries - Hardcopy Training Plan","description":"\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003ePushing the Boundaries Hardcopy Training Plan\u003c\/span\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e \u003c\/div\u003e\n\u003cdiv class=\"_04xlpA direction-ltr align-center para-style-body\" style=\"text-align: center;\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eSix week training program supplied in a super useable format for you to manually fill in your records and stay accountable with your training. Ideal for off season training when you would normally struggle in season to fit multiple strength lifts per week.\u003c\/span\u003e\u003c\/div\u003e\n\u003cp style=\"text-align: center;\" class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp style=\"text-align: center;\" class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp style=\"text-align: center;\" class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eWe recognise that the world of strength training information is huge, and after your first few years of training plateaus can be hard to break- so pushing your way through these hard times can be confusing.\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp style=\"text-align: center;\" class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eIt really doesn't need to be the case!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp style=\"text-align: center;\" class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eAs someone who is already confident in the gym and really wants to improve how you look and perform, we've designed this training plan for you! A simple and effective structure, with a clear path to accountability and progress, we will help you maximize your time spent in the gym and set you on the right track to a lifetime of getting strong!\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003c\/p\u003e","brand":"iWorkoutPlan","offers":[{"title":"Plan Only","offer_id":42699288969403,"sku":null,"price":45.0,"currency_code":"GBP","in_stock":false},{"title":"Plan with Coaching","offer_id":42699289002171,"sku":null,"price":145.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0505\/0620\/3323\/products\/PushingtheBoundaries.png?v=1648411074"},{"product_id":"front-row-pre-season","title":"Front Row 'Pre Season' Hardcopy Training Plan","description":"\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003ePre season is valuable training time for any position, but for the front row it is especially important to prepare for the tough demands ready to come. A specific strength training plan for this position will allow you to see big increases in strength, size and power to make a positive impact when the season arrives.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eIf you are looking to train hard, and add a specificity to your training, then this is the plan for you!\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eThis progressive six week training plan is tried and tested amongst some of the best front rowers in the world. It will create a solid direction to your training, and as with all our plans you will have a simple and effective structure with exercise videos and pictures to help you with technique.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eThis plan is split into Lower Body, Upper Body and Full Body sessions. You will ideally need to have access to a well equipped gym, containing barbells, kettlebells, dumbbells, bands, and sleds. A large variety of exercises, repetitions, rest periods and tempos, have been used to maximise adaptation you'll get.\u003c\/span\u003e\u003cspan class=\"JsGRdQ white-space-prewrap\" data-mce-fragment=\"1\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eAll sessions can be completed around your regular pre season rugby training or conditioning sessions- no excuses- if you bring the dedication and intent to every session- we'll provide the platform to perform that you are after!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e\u003cspan class=\"JsGRdQ\" data-mce-fragment=\"1\"\u003eWe all know that diet is hugely important too- so we've included some nutrition, lifestyle and scheduling tips. Stick to the plan, and improvements in strength, power and capacity are just some of the gains you will see!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"_04xlpA direction-ltr align-center para-style-body\" data-mce-fragment=\"1\"\u003e \u003cbr data-mce-fragment=\"1\"\u003e\u003c\/p\u003e","brand":"iWorkoutPlan","offers":[{"title":"Plan Only","offer_id":43113913483451,"sku":"","price":45.0,"currency_code":"GBP","in_stock":false},{"title":"Plan with Coaching","offer_id":43113913516219,"sku":"","price":145.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0505\/0620\/3323\/products\/FrontRowPreSeasonCloudVersion.png?v=1657279896"}],"url":"https:\/\/www.iworkoutacademy.com\/collections\/hardcopy-training-plan.oembed","provider":"iWorkout","version":"1.0","type":"link"}