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:
Here’s what you can expect from the programme:
Our Programme features a structured workout schedule designed to optimise power, explosive strength, and conditioning in preparation for the competitive season ahead.
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 ball-carrying power.
Emphasis will be placed on compound 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.
This phase builds on the foundations established in the off-season, intensifying the conditioning exercises. By adjusting the programme to enhances fitness levels, prepares athletes for the demands of the upcoming season.
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.
