Contact protocol (rugby upper for lower body injuries)

Payhip Listing Description

THE CONTACT PROTOCOL

A 12-Week Rugby-Focused Upper Body Program for Athletes Training Around a Lower-Body Injury

Got a knee or lower-body injury keeping you out of full training? That doesn't mean your rugby strength has to take a 12-week hit.

The Contact Protocol is built specifically for rugby players who are working with a physio or coach on their lower body, and need a dedicated upper-body program that keeps building real, contact-ready strength in the meantime — not a generic bodybuilding split with a couple of sport-themed exercises bolted on.

What's inside:

• 12 weeks, 4 upper-body sessions a week, full gym required
• Built around the strength and power qualities that actually transfer to the pitch — carrying, pressing through contact, rotational power, pulling strength
• A dedicated section explaining exactly why each rugby-specific exercise is in the program and what it does for your game
• Progressive structure: 5-week strength foundation → deload → 5-week heavier push → test week to measure your gains
• Full exercise guide with setup and form cues for every movement
• Equipment swap table, nutrition basics, and a progress tracking log
• Zero lower-body or knee-loading work — this program stays in its lane so it never conflicts with your rehab

Who it's for: rugby players currently managing a lower-body injury, training with full gym access, who want to stay strong and contact-ready while their lower body recovers.

Who it's not for: anyone looking for a lower-body or full-body program — this is upper body only, by design.

Not medical advice — always train around a current injury with guidance from your physio or doctor.