The CARE Programming System: Versatility in Performance

Why It Matters

By embedding injury‑prevention and rehab into core training, CARE helps elite rugby programs reduce downtime and enhance performance, while fostering stronger alignment between performance and medical teams.

Key Takeaways

• CARE stands for Core, Accessory, Rehab Exercise.
• Flexible as warm‑up, main set, or recovery session.
• Fits full‑body or split routines, 3‑5 exercise selections.
• Uses 2‑3 sets, 8‑20 reps, 4:1:2:1 tempo.
• Encourages collaboration between coaches and medical staff.

Pulse Analysis

The CARE system, conceived by veteran strength coach Ashley Jones in the late 1990s, reflects a broader shift toward modular, injury‑aware programming in elite sport. Rather than tacking rehab exercises onto the end of a session, CARE embeds Core, Accessory, and Rehab movements throughout the workout, allowing coaches to address stability, mobility, and load management in real time. This approach aligns with contemporary periodization models that prioritize functional resilience alongside peak performance, and it resonates with the NSCA’s emphasis on evidence‑based practice. As rugby demands high‑impact collisions and repetitive loading, a framework that can be reshaped for each athlete’s positional demands is especially valuable.

Implementation is straightforward: athletes select three to five movements from the upper‑body and lower‑body lists, or compile a ten‑to‑twelve‑exercise main‑course circuit, all performed at a controlled 4:1:2:1 tempo with 2‑3 sets of 8‑20 reps. The system’s flexibility supports full‑body, split, or recovery‑only sessions, making it suitable for pre‑season conditioning, in‑season load management, and post‑injury return‑to‑play phases. By involving medical staff in exercise selection, CARE creates a feedback loop that tailors stimulus to individual injury histories, reducing re‑injury risk while maintaining sport‑specific strength outputs.

From a business perspective, CARE offers a scalable product for performance departments seeking a unified programming language. Its extensive exercise library, bolstered by video links and NSCA SIG contributions, can be packaged as a digital subscription for clubs, academies, or corporate wellness programs. The framework’s adaptability also opens doors to other high‑contact sports such as American football or ice hockey, expanding market reach. As teams increasingly demand data‑driven, injury‑preventive solutions, the CARE system positions itself as a competitive differentiator that blends coaching expertise with medical insight, driving both athlete longevity and on‑field success.