This plan is aimed at amateur rugby players who are in their Game Season.
I have based it on 25 weeks, but it is easily tailored for longer or shorter seasons.
I have intentionally designed the plan to be as straight forward as possible, with no big changes, as at this stage of the season we want all your mental capacity focused on game skills and the games themselves. It is still, however, comprehensive.
It is also, purposely, a 'general' plan - aimed at all players; it is not dedicated towards one set of rules, one type of player or one specific position. That all comes in the 'off' and 'pre' season.
The plan is based around having two team training/skills sessions a week (I have added these to the calendar but not added content - these are for you and your coaches), and a Saturday Matchday. Change the days to suit you, but for optimal results ensure that session 1 is completed early in the week, and session two later in the week. Preferably with a day off before Match Day.
Sessions 1 and 3 is are Strength sessions designed for a standard gym but I have provided alternatives should you be away from a gym/not have access to equipment.
Progression each week comes from adding weight when you can complete all the required reps with good form.
Session 2 is a Conditioning circuit based around getting the whole body moving. Progression comes from adding rounds to the circuit.
This plan is to assist your Rugby playing during the most crucial time of the season. It is not a time for ego-lifting or smashing yourself in these sessions.
There is a break from Gym work every 5 weeks.
Cycling, Duathlon, Triathlon and Running coaching
Strength and Conditioning
Association of British Cycling Coaches qualified and insured.
Over 15 yrs Coaching and Power Meter experience