Open Outside Backs Pre Season Programme

Welcome to our Open Outside Backs Pre-Season Strength and Conditioning Programme! This specialised 4-week programme is designed for young athletes aged 19 and up who play in the outside back positions (Outside centre and back three). The pre-season is a critical time to refine your strength, power, endurance, and skill sets in preparation for the competitive season ahead.

This advanced programme builds upon the training foundations established during the off-season, focusing on power development to ensure you are primed for the intensity of competition. By following this structured plan, you’ll enhance your explosive strength and movement patterns, allowing to dominate the season ahead.

Programme Structure:

• 4 Week Programme
• Full Body Workout
• Off-Feet Cardio Workouts
• On-Field Conditioning Workouts
• Training Fundamentals
• Exercise descriptions

What to Expect

Our pre-season programme is tailored to maximise power and athletic performance while allowing for recovery and injury prevention. Here’s what you can expect over the 4 weeks:

• Weekly Schedule Overview: Our Programme features a structured workout schedule designed to optimise power, explosive strength, and conditioning in preparation for the competitive season ahead.
• Power Development: The programme prioritises exercises that enhance explosive strength and power output. This includes Olympic lifts, plyometrics, and explosive movements that translate directly to improved performance on the field, including acceleration, stepping ability, and top-end speed.
• Compound and Functional Exercises: Emphasis will be placed on compound movements which are crucial for building explosive strength. Functional exercises relevant to their position that simulate in-game actions, ensuring athletes are prepared for game situations.
• Conditioning for Pre Season: This phase builds on the foundations established in the off-season, intensifying the conditioning exercises. By adjusting the programme it enhances fitness levels and prepares athletes for the demands of the upcoming season.
• Mobility, Recovery & Injury Prevention: Mobility drills, injury prevention exercises, and prehabilitation work will be incorporated to reduce the risk of injuries in the upcoming season.