Open Loose Forward In Season Programme

Welcome to our Open Loose Forward In-Season Maintenance Strength and Conditioning Programme!

This programme is designed for young athletes aged 19 and up who play in the loose forward positions (flanker and eighthman). The in-season phase focuses on maintaining strength, power, and endurance while managing the demands of training and match days.

This advanced programme aims to sustain the gains made in the off-season, focusing on maintaining muscle mass, strength, and explosive power to ensure you perform at your best throughout the season. By following this structured plan, you’ll continue to refine your athletic capabilities, keeping you prepared for the challenges of competitive play.

Programme Structure:

• 1-12 Week Rotational Programme
• Full Body Workout
• Off-Feet Cardio Workouts
• On-Field Conditioning Workouts
• Training Fundamentals
• Exercise descriptions

What to Expect

Our in-season programme is tailored to maintain strength and athletic performance while allowing for adequate recovery and injury prevention. Here’s what you can expect:

• Weekly Schedule Overview: Our programme features a structured workout schedule designed to optimise strength, power, and conditioning throughout the competitive season.
• 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 tackling, scrummaging, and dynamic ball carrying.
• Compound and Functional Exercises: Emphasis will be placed on compound movements which are crucial for building explosive strength. Functional exercises relevant to their position will simulate in-game actions, ensuring athletes are prepared for match situations.
• Conditioning for In Season: Building on the foundations established during the pre-season, this phase focuses on maintaining and fine-tuning conditioning exercises while minimising fatigue.
• Mobility, Recovery & Injury Prevention: Includes mobility drills and injury prevention exercises to enhance flexibility and support recovery. Regular recovery strategies, such as structured cool-down sessions, are included.