I first developed the acronym CARE back in the late 1990’s. The acronym stands for Core, Accessory, Rehab Exercise. I have included elements of this programming into all my programs ever since. In the attached chart, I have a copy of my most recent format, and it is certainly a living document as I discover new and/or improved variations. When I am working with rugby players, I also ensure they realize that this is not a complete set, and if they have additional movements for the categories to please share them and use them as part of the CARE program.
I have used CARE as an entrée, main course, and dessert in various programs. As an entrée, I have used it as a way of ensuring that the injury prevention aspects of the program are worked as a priority and not just as an afterthought tagged on at the end of the workout. I have used the program as a main course, if players are not recovered enough to give 100 percent on the major performance-based movements, also as a change of pace workout, a download week workout, and as a stand-alone program administered with medical staff. Finally, I most frequently program CARE as dessert after a workout, and stress the importance of keying in on specific aspects of each player's injury history and positional requirements.
Versatility of the CARE Program
The other aspect associated with the versatility of the CARE program is that you can integrate it into both full-body and split programs. The top line of the current program is all upper body related categories and the lower line is all lower body movements. When programming with a split program, I ask players to choose three to five categories and select one movement from each. When programming full body, I will ask the players to select three from both lines specific to their needs. As a main course program, I will have the players select 10 to 12 exercises from the categories and have them perform these as either a circuit or as straight sets.
The sets and reps will vary depending on where the program is positioned in the workout, but usually, a player will perform two to three sets of eight to twenty repetitions depending on the specific movement. The movements are performed in a slow, controlled tempo with attention to a 4:1:2:1 tempo. Here is an example of a week plan as a main course change of pace workout.
Main Course Week Plan
| Movement/Muscle/Day | Tuesday | Thursday | Saturday |
| Unilateral Knee and/or Hinge | Landmine Skier’s Squat | Kang Single Leg RFESS | Telemark Squats |
| Lats/Upper Back | Hammer Row | MAG grip Pulldown | Seated Low Cable Row |
| Rotator Cuff/Shoulders/Scap | Incline Y, T, I’s | Face Pull with Ext. Rotation | Scap Shrugs |
| Groin/Hamstring | Lateral Lunge | Copenhagen Planks | Reverse Lunges |
| Calves | Seated Calf Raise | Prowler® Push on Balls of Feet | Standing Calf Raise |
| Biceps | EZ Bar Curls | DB Hammer Curls | DB Twist Curls |
| Core | Hanging Leg Raises | Med Ball Weighted Sit Ups | Rollouts |
| Knee/Thoracic/Rotational | Peterson Step Up | Cable Wood Chop | Turkish Row |
Movements
| Neck | Thoracic/Scapular/Traps | Rotator Cuff | Core | Asymetric, Unstable, Iso & Ecc | Unilateral UB Push & Pull | Grip and Elbow Integrity |
| Banded Look Away | Face Pulls Band Pull Aparts | Incline Y, T, I’sIncline Liatsos | Rollouts | Asymmetric Press variations | One Arm DB Bench Press s/s DB Row | Bottom Up KB HoldTowel/Rope Chins |
| Neck Plankseries | Quadruped Reach and Rotate (Band) | Cuban Press | Hanging Leg Raises | symmetric Row Variations | Seated DB One Arm Snatch s/s KB Z Press | Thick Bar ChinsPlate Flip |
| Plate Extension And Flexion | Chinese Back Planks | Banded VictoryRaise | Banded Janda Sit Ups | Earthquake bar Press Variations | Landmine Kroc Rowss/s Javelin Press | Hammer CurlRolling DB Extension |
| Banded Protraction And Retraction | Powell Raise | Supine 90/90 Overhead Y’s | Pallov Press | Ecc. Bench Press remove plates fast concentric | One Arm Seated Row s/sDB Shoulder Press | EZ Bar CurlClose Grip Bench |
| Wrestler’s BridgePlank seriesSwiss Ball options | Shrug variations | Bottom Up KB Shoulder Press | Suitcase Deadlifts | Seated DB Snatch with 6” Eccentric Shoulder Press | One Arm PulldownHalf Kneeling Landmine Press | DB Twist CurlDB Tate Press |
| Groin/Hips | Knee | Hamstring | Asymmetric, Unstable, Iso, and Ecc | UnilateralHinge & Squat | Loaded Carry | Ankle/Foot |
| Monster Walk | Reverse Nordic | Pull Throughs | Natera Hamstring(Landmine RDL) | Kick Stand Split Stance RDLSprinter’s Squat | Farmer’s Walk | Single Leg Standing Calf raise |
| Copenhagen Planks | Poliquin Step UpPeterson Sled Drag | Nordics/GHG | Negative Accentuated LegExt And Curl | Single Leg KB RDLSplit Squats | Sandbag or Zercher Carry or Magnusson Cross Carry | Seated Calf Raise |
| Goblet position Lateral Lunge | Single Leg Squat to Box | Reverse Hyper | Bosch Hamstring(Single Leg Iso Hold on Back Extension) | High Jumper’s Step UpTRX Skater Squat | Waiter’s Walk | Mini Hurdle Hops |
| Side Plank with Leg Abduction | Banded TKE | Sliders in Bridge position | Asymmetric Loaded Deadlift And Squat variations | Single Leg Back Extension Single Leg Squat | Suitcase Carry | Towel Crunches |
| Banded Clams or Fire Hydrants | Kneeling to Step Up | Harrop Hamstring | Earthquake BarSquat variations | Single Leg Glute Bridge Lunge variations | Combo Waiter/Suitcase | Skipping |
Coaching is in the Details
These movements need to be coached in great detail since they are often considered by players to be not as important as the “meat and potatoes” of the main event. I have often enlisted the assistance of the medical staff during these sessions to ensure that the players are selecting the best options for their injury and positional history. I also like to have another set of eyes on players during the performance of these vital movements. It is also an opportunity to show the playing group how well-aligned the medical and performance teams are in ensuring that the player's training is optimized.
In my last role, I delimited the categories and included a link to clips of the movements so that players can reinforce their technique, and also use it as an education tool, which is an ongoing and never-ending aspect of my coaching.
Neck | Scapular | Rotator Cuff | Core |
Band Neck WorkYouTube | Cable face Pull + External Rotation YouTube | Incline Y & T’sYouTube | Barbell Rollouts YouTube |
Plate ExtensionYouTube | Turkish RowYouTube | Wenning SequenceYouTube | Hanging Leg raisesYouTube |
Plate FlexionYouTube | Scap Push UpsYouTube | DB L RaiseYouTube | Pallov PressYouTube |
Neck PlankYouTube | Chinese Back PlankYouTube | DB ScarecrowYouTube | Landmine TwistYouTube |
Groin/Hips | Knee | Hamstring | Loaded Carry |
Monster WalksYouTube | Reverse NordicYouTube | Pull ThroughsYouTube | Farmer’s WalkYouTube |
Copenhagen PlanksYouTube | Poliquin Step UpYouTube | NordicsYouTube | Waiter’s WalkYouTube |
Side Plank with Leg RaiseYouTube | Single Leg Squat to BoxYouTube | Reverse Hyper®YouTube | Suitcase CarryYouTube |
Goblet Lateral LungeYouTube | Low Box Step UpsYouTube | Harrop Hamstring Curl YouTube | Combination CarriesYouTube |
Grip:
YouTube
YouTube
YouTube
Calves/Feet:
YouTube
YouTube
YouTube
Recent: Adjusting Weekly Training Sessions in a Monthly Loading Cycle
In gearing up for the next incarnation of this CARE program, I enlisted the assistance of the members of the NSCA’s Rugby Special Interest Group (SIG) to share with me their ideas on specific categories and exercises that they have used to good effect in their programming. From this, I decided to split the tables into upper and lower-body programming to ensure that I covered as many options as possible. While all of these options may not be made available to the playing group, I feel that it is essential to compile as many ideas from as many different sources as you can. Not only for the benefit of the playing group, but also to ensure you do not become myopic yourself and accept a limited number of options. This is definitely not a complete list, and if readers have any other ideas, please contact me to share your thoughts.
2024 Upper Body CARE Programming
| Neck | Thoracic/Scapular/Traps | Rotator Cuff | Core | Asymmetric,Unstable,Iso And Ecc | Unilateral UB Push And Pull | GripAndElbow Integrity |
| Banded Look Away | Face Pulls | Incline Y, T, I’s | Rollouts | Asymmetric Press variations | One Arm DB Bench Press s/s DB Row | Bottom Up KB Hold |
| Neck Plankseries | Quadruped Reach And Rotate (Band) | Cuban Press | Hanging Leg Raises | Asymmetric Row variations | Seated DB One Arm Snatch s/s KB Z Press | Thick Bar Chins |
| Plate Extension And Flexion | Chinese Back Planks | Banded Victory Raise | Banded Janda Sit-Ups | Earthquake bar Press variations | Landmine Kroc Rows/s Javelin Press | Hammer Curl Rolling DB Extension |
| Banded Protraction And Retraction | Powell Raise | Supine 90/90 Overhead Y’s | Pallov Press | Ecc. Bench Press remove plates fast concentric | One Arm Seated Row s/sDB Shoulder Press | EZ Bar Curl Close Grip Bench |
| Wrestler’s Bridge Plank series | Shrug variations | Bottom Up KB Shoulder Press | Suitcase Deadlifts | Seated DB Snatch with 6” Eccentric Shoulder Press | One Arm Pulldown Half Kneeling Landmine Press | DB Twist Curl DB Tate Press |
| Swiss Ball Iso Bridges | Standing Snow Angels | Incline Liatsos Raise | Dead Bugs | Band Push Downs | ||
| Band Pull Aparts | DB “L” Raise | Plank Variations | Captains of Crush Grippers | |||
| Cuban Press | DB Scarecrow | ½ Turkish Get Up | Plate Flip | |||
| Scap Push on TRX | Windmills | Towel/Rope Chins | ||||
| Scap Shrugs on seated row |
2024 Lower Body CARE Programming
| Groin/Hips | Knee | Hamstring | Asymmetric, Unstable, Iso And Ecc | UnilateralHinge And Squat | Loaded Carry | Ankle/Foot |
| Monster Walk | Reverse Nordic | Pull Throughs | Natera Hamstring (Landmine RDL) | Kick Stand Split Stance RDL Sprinter’s Squat | Farmer’s Walk | Single Leg Standing Calf raise |
| Copenhagen Planks | Poliquin Step Up | Nordics | Negative Accentuated LegExt & Curl | Single Leg KB RDLSplit Squats | Sandbag Carry | Seated Calf Raise |
| Goblet position Lateral Lunge | Single Leg Squat to Box | Reverse Hyper | Bosch Hamstring(Single Leg Iso Hold on Back Extension) | High Jumper’s Step UpTRX Skater Squat | Waiter’s Walk | Mini Hurdle Hops |
| Side Plank with Leg Abduction | Banded TKE | Sliders in Bridge position | Asymmetric Loaded Deadlift And Squat Variations | Single Leg Back Extension Single Leg Squat | Suitcase Carry | Towel Crunches |
| Banded Clams or Fire Hydrants | Kneeling to Step Up | Harrop Hamstring | Earthquake BarSquat Variations | Single Leg Glute BridgeLunge Variations | Combo Waiter/Suitcase | Skipping |
| Banded Hip Distractions | Peterson Sled Drag | 3-position Leg Curls | Isometric Leg Ext End of Range Iso Hold | Magnusson Cross Carry | Ankle Inversion Eversion with band | |
| High Hurdles Series | J Curls | Zercher Carry | ||||
| Hip Lock variations | Glute Ham Raise or Inverse Leg Curl |
The final stage of the CARE programming process is to sit with the player and the medical staff and develop three to four week blocks (which mimics my performance loading cycles) and develop specific plans for each player, based on the position they play and their individual injury history.
Player A, October CARE Program
2 x 8 – 12 (Upper) or 2 x 15 – 20 (Lower)
(Light weight, slow controlled movements)
| Upper Body | Lower Body | ||
| Shoulder stability | Earthquake Bar Bradford Press | Groin | Copenhagen Planks |
| Thoracic | Face Pulls | Knee | Banded TKE |
| Rotator Cuff | Incline Y, T, I’s | Hamstrings | Sliders in Bridge Position |
| Core | Rollouts | Hip | Hip Lock March |
| Grip | Towel Chins | Loaded Carry | Zercher Carry |
| Elbow Integrity | Band Push Down’s (High Reps) | Ankle | Mini Hurdle Hops |
| Neck | Iso Front Bridge on Swiss Ball | Hamstring | Single Leg Iso Hold on Back Ext. |
BONUS
As a gift to you, here are multiple eBooks I've written over the years. Enjoy, and as always, thanks for reading and implementing my work.
Join the Facebook Group for the NSCA’s Rugby SIG!
Header image credit: peopleimages12 © 123rf.com
Ashley Jones has worked in three professional sports across 30 years and four continents. He was awarded the NSCA's Professional Coach of the Year in 2016. Ashley holds his CSCS (Certified Strength and Conditioning Specialist) since 1988 and is an honorary lecturer in the School of Therapeutic Sciences, University of Witwatersrand, Johannesburg, SA.
Thanks for all the information and experiences that you share. Greatly appreciated!
All the best,
Matt