This 4-week training block is designed for experienced field-sport athletes who want to maintain strength, build elastic capacity, and stay game-ready during periods of high on-field demand.

Built around the realities of repeat sprint efforts, deceleration, and weekly competition, this program prioritises calf resilience, posterior-chain strength, shoulder protection, and thoracic mobility—without drifting into rehab or low-output training.

Each session runs 40–60 minutes, making it ideal for early-morning training alongside regular team commitments. The program integrates mobility, strength, elastic exposure, and carries in a way that supports performance without accumulating unnecessary fatigue.

The structure respects common limitations seen in mature and high-mileage athletes, including restricted ankle dorsiflexion, thoracic stiffness, shoulder mobility limitations, and asymmetries in posterior-chain control. These are addressed through intelligent exercise selection and sequencing—not corrective overload or forced end-range work.

Progression across the four weeks is earned through reduced reactivity and improved movement quality, not soreness tolerance. Mild post-session awareness is acceptable; tightness during warm-up or early acceleration is not. When in doubt, the program maintains isometrics, moderates elastic volume, and preserves strength intent.

This is not a hypertrophy split, a conditioning grinder, or a rehab program. It is a practical, repeatable training system that helps athletes move well, load intelligently, and stay robust through demanding competition phases.

Suitable for touch rugby and transferable to other field sports requiring repeat accelerations, short-distance speed, and durability across a long season.