ENDVR Athletic Performance
RugbyENDVR Coaching Contact Sport Preseason — 12 Weeks
Return to team training with a stronger foundation for the season ahead.
Designed for adult Rugby League and Union players, this 12-week programme gives you a structured approach to developing strength, power, speed and aerobic fitness after the off-season.
Suitable for beginner to intermediate lifters across all positions, training builds gradually so you can establish consistency before progressing to heavier lifting and faster running.
Your training week includes:
Three whole-body gym sessions: approximately 60 minutes each, combining power work, a main strength lift and accessories.
One sprint session: progressive acceleration and speed work, with planned recoveries and an introduction to braking and changing direction.
One aerobic conditioning session: gradually build your fitness using running, bikes, rowers or other suitable equipment.
How the programme progresses
Across three four-week blocks, you’ll rebuild training tolerance, develop strength and progress towards expressing that strength through faster, more powerful movement.
The squat, bench press and trap bar deadlift remain consistent so you can practise the lifts and track progress. Accessories change every four weeks while maintaining their training focus, including unilateral legs, hamstrings, adductors, calves, shoulders, neck and trunk strength.
Selected weeks include a controlled burnout set at 65% of your main lift working weight, completing as many technically sound reps as possible. Planned deloads and a final taper help manage fatigue throughout the programme.
What’s included:
Session-specific warm-ups.
Prescribed exercises, sets, reps, effort targets and rest periods.
Weekly sprint and aerobic progressions.
Exercise alternatives and load-selection guidance.
What you’ll need
Access to a well-equipped gym and a flat, suitable running area. You should be comfortable performing basic gym movements independently.
Start your preseason with a clear plan for every session and build towards returning to team training better prepared.
1 sessions per week
Must use App app to view and log training
Program Training
A
Light Jog
1 x 3:00
B1
Ankle Rocks
1 x 8
B2
Walking Lunges
1 x 16
B3
Lateral Lunge
1 x 10
B4
Calf Raise
1 x 12
C1
A March Hands on Hips
2 x 15
C2
A-Skip
2 x 15
C3
Single Leg Wall Drive
2 x 10
D
Build Up Sprint 75%
3 x 20
E
Sprint
6 x 10
F
Sprint
4 x 20
G
Jog
1 x 5:00
A1
Stationary Bike
1 x 2:00
A2
Ankle Rocks
1 x 16
A3
Adductor Rock back
1 x 12
A4
Air Squat
1 x 8
A5
Glute Bridge
1 x 8
A6
Calf Raise
1 x 10
B
Countermovement Jump and Stick
2 x 3
C
Back Squat
5, 5, 8, 8
D1
Romanian Deadlift with DB
2 x 8
D2
Chest-Supported DB Row
2 x 10
E1
DB Bench Press
2 x 10
E2
Calf Raise
2 x 12
F1
Copenhagen Plank
3 x 0:30
F2
Paloff Press
3 x 16
A
Walk
1 x 5:00
B
Run
1 x 20:00
C
Walk
1 x 5:00
A1
Stationary Bike
1 x 2:00
A2
Open Book
1 x 12
A3
Banded Row
1 x 12
A4
Incline Push Up
A5
Body Weight Lunge
1 x 10
B
Med Ball Chest Pass
2 x 3
C
Barbell Bench Press
5, 5, 8, 8
D1
DB Reverse Lunge
2 x 16
D2
Lat Pulldown
2 x 10
E1
Hamstring Curl on Slides
2 x 6
E2
Band Face Pull
2 x 12
F1
Seated Hand Resisted Hold
2 x 8
F2
Side Plank
2 x 0:20
A
Rest
A1
Stationary Bike
1 x 2:00
A2
Good Morning
1 x 8
A3
Glute Bridge
1 x 10
A4
Reverse Lunges
1 x 10
A5
Calf Raise
1 x 10
A6
Standing Broad Jump
2 x 2
B
Trap Bar Deadlift
5, 5, 8, 8
C1
Incline DB Bench Press
2 x 10
C2
DB Split Squat
2 x 8
D1
Seated Cable Row
2 x 10
D2
DB Seated Single Leg Calf Raise
2 x 24
E1
Suitcase Carry
3 x 40
E2
Side Lying Hip Adduction
2 x 20
A
Rest
