Your Guide to the Ultimate Rugby Pre-Season Training

As the off-season for rugby flies by, it can often feel like the time between the end of one season and the start of the next is gone in an instant. Whether you’ve been enjoying lazy mornings, holidays, or nights out, it’s easy to reach the final weeks of the off-season feeling out of shape.

But it doesn’t have to be this way. With a few strategic changes to your routine, you can gain a significant competitive edge and ensure you’re ready to hit the ground running. Here’s a comprehensive guide to help you have the best rugby pre-season training ever!

How to Approach Rugby Pre-Season Training

While this guide is designed to give you the best pre-season training experience, it’s important to tailor it to your needs. Some people play rugby primarily for enjoyment and relaxation. If your goal is to stay injury-free and have fun, take what you need from this guide and leave the rest.

For those committed to peak performance, this rugby pre-season training plan will be your ultimate tool. Most sports have a similar-length pre-season, making this guide versatile across various disciplines.

Duration of Rugby Pre-Season Training

Rugby pre-season training typically spans around 12 weeks. However, this can vary with different sports. For our purposes, we will focus on an 8-week period before the new season starts, leaving earlier weeks for rest and recovery. If you have more time, extend the transition phase accordingly.

Preparing for Rugby Pre-Season Training

Rugby demands excellent cardiovascular fitness, muscle strength, endurance, and specific skills. To make your pre-season effective, set clear goals and create a training plan. Reflect on the past season to identify areas for improvement—be it strength, speed, agility, match tactics, or team cohesion.

You might not transform all these aspects in just eight weeks, but focusing on your weaknesses while others are still in relaxation mode will give you a head start.

Rugby Pre-Season Training Phases

Transition Phase (Weeks 1-3) If you’ve been relatively inactive, start by easing back into regular physical training, focusing on stamina. Activities like walking (aiming for 10,000 steps a day), cycling, running, exercise classes, or gym circuits are ideal. Group activities with teammates can also help maintain team cohesion.

During this phase, incorporate light weight training—one or two sessions per week. Expect some muscle soreness (DOMS), and prioritize recovery by getting ample sleep, consuming enough protein, and not overexerting yourself.

Skills Phase (Weeks 4-6) This phase ramps up the intensity of your cardio and strength training. Incorporate heavier weights and introduce skill-specific exercises. Concentrate on areas where you struggled last season, turning weaknesses into strengths. This focused approach will prepare you better for the upcoming season.

Peak Conditioning Phase (Weeks 7-8) In the final phase, increase the intensity to near-season levels. Despite the advice to ease up before the first game, it’s crucial not to be underprepared. Continue with heavy lifting sessions (one upper and one lower body session per week) and high-intensity cardio. Include skill-specific sessions or match practices to enhance team cohesion.

Example Rugby Training Programme (Skill Phase / Peak Conditioning Phase)

• Monday: Upper body weight session (e.g., bench press, pullups, shoulder press, bent-over rows – 3 sets of 6-8 reps)
• Tuesday: Cardio (long-distance run)
• Wednesday: Rest
• Thursday: Lower body weight session (e.g., barbell back squats, deadlifts, Romanian deadlifts, glute bridge – 3 sets of 6-8 reps)
• Friday: Cardio (interval training)
• Saturday: Skills session or match practice
• Sunday: Rest

By following this rugby pre-season training guide, you’ll be setting yourself up for the best season yet. Tailor the plan to fit your needs, stay consistent, and watch your performance soar as the new season begins.

For those looking to enhance their team’s preparation and coordination, consider using a rugby team app like Spond. This app makes it easy to manage training schedules, communicate with players, and organize team activities, ensuring everyone stays on track with their pre-season goals. Whether you’re organizing drills, setting up matches, or simply keeping everyone informed, a rugby team app can streamline the process, helping your team stay focused and ready to perform at their peak when the season kicks off.

Find Out More:

• Spond.com
• The Spond App
• Spond Club
• Rugby in Spond