The off-season is your chance to level up your game.
But too often, your rugby off season program turns into aimless bro-split…
Neglecting the key qualities that actually translate to the field.
And when the season kicks off? You’re left gassed, sore, and underprepared.
Instead, pick a rugby off season training program from these 5.
Designed to genuinely elevate your game:
1. Fast-Fit Program
Objective: Develop lightning-fast speed and elite endurance—without burning yourself out
Frequency: 5 sessions per week
Ideal For: Intermediate to advanced athletes with a solid strength foundation
Extra Tips: Optional upper body “pump work” on Thursdays
2. Speed Program
Objective: Build explosive speed and raw strength
Frequency: 4 sessions per week
Ideal For: Athletes with a strong aerobic base looking to become faster, bigger, and more powerful
Extra Tips: Add optional pump work or low-impact conditioning on Wednesdays or Saturdays
3. Balanced Program
Objective: Improve all key physical traits—my top pick for elite athletes
Frequency: 6 sessions per week
Ideal For: Advanced or pro-level players needing comprehensive development
Extra Tips: High workload—be sure to deload every 4–6 weeks
4. Strength Program
Objective: Build serious strength and muscle mass
Frequency: 5 sessions per week
Ideal For: Beginners to intermediates focusing on a strong foundation while still addressing speed and conditioning
Extra Tips: Keep Friday’s conditioning low-impact or off-feet
5. Fitness Program
Objective: Develop an unstoppable engine while maintaining size and speed
Frequency: 5–6 sessions per week
Ideal For: Intermediate to advanced athletes needing to focus on conditioning
Extra Tips: Like the Balanced Program, this one is demanding—deload every 4–6 weeks
Ready to dominate next season, but need professional support?
