12-Week High-Performance Rugby S&C + Audio Beeper

1RM Working Baselines (Auto-scales % Loads)

Update your estimated 1RMs below to auto-compute your target kg for every percentage-based lift across Weeks 1–12.

Back Squat 1RM (kg)

Bench Press 1RM (kg)

Trap/Conv Deadlift 1RM (kg)

Push Press/Jerk 1RM (kg)

Off-Season Testing Progression (Weeks 1, 4, 8, 12)

Week 4 Baseline Bronco (mm:ss)

Week 12 Final Bronco PB (mm:ss)

Week 4 — 10m / 30m Sprint (sec)

Week 8 — 10m / 30m Fly Sprint (sec)

Interactive Bronco Split-Time Pacing Calculator

Enter target Bronco time to view exact cumulative split targets per 240m set.

Target Time (mm:ss):

Set	20m Shuttle	40m Shuttle	60m Shuttle (Lap Split)	Cumulative Time

113 kg Turning Rules: (1) Chop steps & drop hips 3m before line. (2) Alternate plant feet—Left foot on 0m line, Right foot on 20m/40m/60m cones. (3) Drive out low like a sled push.

Backup & Data Management

12-Week Macrocycle Architecture

Phase	Gym Focus	Speed & Plyos	Energy System (Field)
Phase 1 (Wks 1–4)	Hypertrophy armor, tendon isometrics, eccentric control (75–80%)	0–20m accel mechanics, pogo hops	Extensive tempo runs & 15/15 MAS shuttle grid
Phase 2 (Wks 5–8)	Max force & PAP contrast pairing (82–90% 1RM)	Heavy sled/hill sprints, horizontal bounds, Fly 20s	Straight-line 15/15 MAS & Half-Bronco 240m/480m intervals
Phase 3 (Wks 9–12)	Bar velocity, French contrast, ballistic power (50–75%)	Reactive cuts, curved sprints, Flying 30s (98–100%)	6x40m Repeat Sprint Ability (RSA) + Specific Bronco Peaking