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 from the programme:
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.
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.
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.
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.
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.
Our Strength and Conditioning Programmes are designed to help athletes improve their overall fitness, strength, speed, agility, and endurance. These programmes focus on key physical aspects that support in game performance, enhancing your ability to perform on the field.
Select a programme based on your age, position, and the season you’re in. Whether you’re in off-season, pre-season or in-season, we have tailored programmes to suit your needs. Additionally, we offer position-specific programmes to enhance the key technical qualities required for your position on the field.
Yes, our Strength and Conditioning Programmes are designed for all fitness levels, from beginners to advanced athletes. The exercises are scalable, allowing for gradual progression based on your current fitness level.
Yes, each programme includes fundamental training information to help you understand key principles and techniques. These programmes provide a structured approach to improving strength, speed, endurance, and overall athletic performance.
Depending on the programme, you may need basic gym equipment, such as Resistance bands and free weights.
Yes, the programmes include exercise descriptions.The descriptions help guide you through proper form and technique to ensure you perform each exercise safely and effectively.
No, you do not have to be a rugby player to benefit from our Strength and Conditioning Programmes. While they are specifically designed for rugby athletes, the exercises and principles can be applied to anyone looking to improve their fitness, strength, and overall athletic performance.
