Professional Programming For Everyone

Do you want to level up your game by getting stronger, quicker and more robust for Rugby?

Programme Level

Advanced

Suitable for those athletes who have a very solid and consistent foundation in all major strength training exercises with at least 4 years of consistent training in the weight room.

Athletes need to be very confident in their technique for all major lifts & can train those lifts safely at high intensity.

Join Advanced

Programme Level

Intermediate

Suitable for those with some experience of resistance training & gym-based training but who still need to develop a strength & power base to set the foundation for athletic performance & progress to higher-intensity training methods.

Ideal for athletes over the age of 16-18 & those with 1-4 years of consistent training in the weight room.

Join Intermediate

Programme Level

Novice

Ideal for those who have minimal experience in resistance/weight training.

This level will build a solid foundation of movement competency & muscular conditioning.

Suitable for athletes in development stages of growth between the ages of 12-16.

A gym isn’t required for this programme.

Join Novice

The Academy Levels

We want the academy to be fun and safe for everyone so we have created three levels based on your age and previous gym experience.

All the levels cost the same and we can move you between levels after your purchase.

Contact Us

Professional programming for everyone

More information

Whats is it?

The This is 7s Academy is an online platform with a monthly subscription that will cover all your training needs, from strength & conditioning, on-field fitness sessions, recovery sessions and contact preparation for the upcoming season.

Who’s it for?

The academy is for women, men, girls & boys above the age of 12 who want a training program that they can trust, which is fun, safe and gets results.

Myself (Luke) & James Nolan (See below) are experts in our fields with more than a decade of experience each at the professional level of sport.

The academy is split into levels based on your previous training and gym experience (see above for a full breakdown)

Each program is designed to make you fitter, stronger, quicker & more robust while improving your core skills for the upcoming season.

Examples of who would benefit from these programs:

  • a younger player looking to learn movement patterns to build a strong and safe base before entering the gym
  • a player in your mid-twenties looking to get fit for the season to play with your friends
  • an elite age-grade athlete looking to take their game to the next level

How it works

  1. Read the description of the academy levels above & pick which one best suits you.
  2. Click on the link to take you to the sign-up page for that academy level.
  3. We can move you to a different academy level and tweak your programming if needed after you have signed up.
  4. You can access your programming within the Teambuildr app to keep track of your progress. (log in with same credentials you signed up with online)

Each week you will be programmed:

  • 3 home/gym sessions
  • 2 on-field fitness sessions
  • an optional recovery session
  • an optional contact preparedness session

Each exercise within the program will have a video demonstration to accompany it and you’ll be able to input your own scores for sessions.

Once signed up you will have access to a private Facebook group and individual chat where you can ask Luke & James questions. Or you can contact us by email with questions.

James Nolan

James is a professional Strength & Conditioning (S&C) Coach with experience in GAA, American Football, Rugby Union, Academy Football & Rugby 7s.

Educated to a masters degree level with 2 academic publications during this time.

Previous Teams include:

  • Great Britain 7s (Women's & Men's)
  • Leicester Tigers (Premiership title 21/22)
  • Limerick GAA Hurling (Academy athletes)
  • Nottingham Forrest Football Academy
  • Nottingham Mens Rugby
  • Welsh Rugby Union 15s (Women)
  • Welsh Rugby Union 7s (Men, Women & Age Grade)
James's Instagram

If you sign up to any of the programmes

Participation and inclusion in the This Is 7s academy physical development programme is taken under individual responsibility. If there exists any pre-existing or underlying health issues, prior musculoskeletal injury or any other contraindications which would necessitate your abstinence from a physical training programme please seek the advice of an external medical professional prior to partaking in this programme.

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