Off-Season Program (free!)

Off-SeasonTraining ProgrammesS and C
Written By Fiona Pocock

The Off-Season is your golden opportunity to supercharge your training before diving into Pre-Season, which stands as the cornerstone of your entire rugby season.

Most Pre-Season phases begin with a General Physical Preparation (GPP) stage—a pivotal period where the focus is on fortifying your body for the challenges that lie ahead. GPP is more than just preparation; it’s the vital phase that lays down the building blocks for future specialised performance training.

In this context, while GPP acts as the ‘building blocks’, Off-Season becomes your ‘foundation’. Embrace this time to enhance your strength, agility, and endurance, giving yourself the solid groundwork necessary for peak performance.

Program Aims:

  • develop a foundation in all areas of physical preparation for rugby

  • correct/prevent niggles to maximise Pre-Season

  • develop lifting techniques in the gym - choose exercises you’ll be using throughout Pre-Season

Programme Structure:

The training schedule is based on training 5 days a week and covers the following components:

  • 2 x total body gym sessions

  • 2 x conditioning sessions

  • 2 x prehab sessions

For best results, complete this programme for 3-4 weeks.

Who’s this for?

Although previous gym experience is recommended, this program is suitable for anyone looking to enhance physical performance during this Off-Season.

Get your free program:

Program Overview:

Day 1
- Total Body Gym

  • Warm up

  • Main Lifts

  • Accessory Circuit

  • Trunk

Day 2
- Prehab + Aerobic Steady State

  • Prehab

  • Steady state

Day 3
- Rest

Day 4
- Total Body Gym

  • Warm up

  • Main Lifts

  • Accessory Circuit

  • Trunk

Day 5
- Rest

Day 6
- Metabolic Conditioning

  • AMRAP format circuit training

Day 7
- Prehab

  • Foam Rolling

  • Stretches

  • Mobility Circuit

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Fiona Pocock
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