Off-Season
Off-season rugby training that builds a bigger, faster you
An eight-week off-season block written to add functional size, raise max strength and sharpen top-end speed before pre-season. Read through by a coach before it's sent.
What the off-season is for
- Build the base. Max strength and lean mass ceilings are set here. Everything else — power, contact, repeat effort — leans on them.
- Top-end speed. Sprinting is trained fresh and often, not buried under fatigue.
- Size in the right places. A prop, a hooker, a lock and a wing don't need the same size in the same places. The program reflects that.
- Show up to pre-season ahead. The goal is turning up in July already fitter, stronger and faster than last year.
What's in the program
- 3–4 gym sessions per week, progressed across the eight weeks.
- Heavy compound lifts programmed around the equipment you actually have.
- Weekly sprint, acceleration and plyometric work.
- Aerobic base and repeat-effort conditioning.
- Neck, upper-back and posterior-chain work.
- Warm-up flows and a structured deload.
Who it's for
Rugby players between seasons who want an off-season block that respects the physical demands of their position. Under-18s are supported with a guardian consent step.
Common questions
What should the off-season focus on?
This is where the biggest physical changes happen. Max strength first. Size in the right places. Top-end speed. An aerobic base you can build off. The block leads with strength and hypertrophy, then layers in speed and power so you show up to pre-season stronger and faster — not just bigger.
How many sessions a week?
Usually 3–4 full gym sessions plus running work. No matches means volume can go up and recovery is easier to handle. The exact split depends on your training age, equipment and goals.
Can I gain weight without losing speed?
Yes, if it's programmed properly. Weight gain in the off-season comes from strength work and proper eating — not junk volume. Speed and plyometric work stay in every week so the size you add is size you can move with.
How is this different from a bodybuilding split?
Rugby players aren't bodybuilders. The program is written for force production, ground contact times, change of direction and contact tolerance — not chest day and arm day. Exercises are chosen from your position's coaching profile.
When should I start the off-season block?
Once your season's over and you've had 1–2 weeks of full rest. That gives you a clean eight weeks of quality work before pre-season starts.
Get your off-season program
$54, one-time. Written for your position, training age and equipment. Delivered within 48 hours.
Start your assessment