U15 – U19 Loose Forward Off Season Programme

Welcome to our U15-U19 Loose Forward Off-Season Strength and Conditioning Programme!

This specialised 8-week programme is specifically designed for young athletes aged 15 to 19 who play in the loose forward positions (flanker and eighthman). The off-season presents a crucial opportunity to build functional strength, power, endurance, and coordination without the demands of in-season competition.

This programme not only helps you return to the field stronger, fitter, and better prepared for the season ahead, but it also serves as the foundation for our Pre-Season Strength and Conditioning Programme. By following this structured plan, you’ll develop the necessary strength and movement patterns to transition seamlessly into pre-season training, ensuring you’re primed for the intensity of competition.

Programme Structure:

• 8 Week Programme
• Off-Feet Cardio Workouts
• On-Field Conditioning Workouts
• Training Fundamentals
• Exercise descriptions

What to Expect

Our off-season programme is tailored to maximise strength and athletic development while allowing for recovery and injury prevention. Here’s what you can expect over the 8 weeks:

• Weekly Schedule Overview: Our programme features a structured workout schedule designed to maximise muscle growth, strength, and conditioning, building the foundation for the demands of the upcoming season.
• Hypertrophy for Strength Foundation: Before maximising strength and power, we focus on hypertrophy (muscle growth) to build a solid foundation. Increasing muscle mass enhances overall force production, resilience in contact, and injury prevention. This phase ensures athletes develop the structural strength necessary to progress into more intense strength and power training.
• Compound and Functional Exercises: The off-season provides the ideal opportunity to develop maximum strength without the demands of in-season recovery. This phase focuses on compound movements such as squats, lifts and presses to build a solid strength foundation. Functional exercises are included to replicate rugby-specific movements.
• Conditioning for Off-Season: While the emphasis is on building strength, running-based conditioning is included through sprint work, aerobic training, and high-intensity efforts. This ensures athletes develop the necessary fitness levels to transition smoothly into pre-season training.
• Mobility, Recovery & Injury Prevention: The off-season is a prime time to correct movement patterns, improve flexibility, and strengthen stabilising muscles. Mobility drills, injury prevention exercises, and prehabilitation work will be incorporated to reduce the risk of injuries in the upcoming season.