The EPT Rugby Pre-Season Plan

Evans Performance Training

Rugby, Field Sports
Coach
James Evans

The EPT rugby pre-season plan is designed to improve strength, power and robustness through a 6 week training plan that will get you started on the road to a great pre-season. This programme is ideal for beginner and intermediate level players who need some direction on what to do to get the best out of their gym sessions.

It features 3 weekly lifting sessions for you to complete in your own gym as well as two conditioning sessions to help maintain and build your aerobic base whilst you develop your strength and power.

Core sessions are included at the end of the lifting sessions but these can be done on any day.

Descriptions and video links are included for exercises to help guide you through the programme.

Features
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Programming 7 days per week
3 lifting sessions and 2 conditioning sessions per week
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Delivered through TrainHeroic
Must use the app to view and log training
Equipment
Required
Barbell & Weights // Dumbbells // Bench
Recommended
Resistance Bands
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Cardio

1 x 5:00

Prep

B

Warm Up Mobility Circuit

Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10

Prep

C

Activation Circuit

BW Squats x10 Alternate Lunges x10 each side Scapula Press Ups x10

D1

Med Ball Chest Pass

3 x 8

D2

DB Countermovement Jump

3 x 8

E

Back Squat

4 x 6

F1

Barbell Bench Press

3 x 6

F2

DB Reverse Lunge

3 x 6

G1

Lat Pulldown

3 x 8

G2

KB swings

3 x 12

H

Copenhagen Adductor Plank

3 x 0:20

Conditioning

I

Core Circuit 1- Stability

Optional core circuit if you have the time. Plank x30s Hollow Holds x20s Paloff Press x20s

Monday
Week 1 Day 2

Conditioning

A

Rugby Adapted Tempo Runs

Read before you start!!! Choose either this session or the off feet session. Tempo runs are an excellent way to build an aerobic base without accumulating high levels of fatigue. They fit nicely between lifting sessions allowing you to improve your conditioning without negatively effecting your lifts. The on feet tempo plan is designed to take place on a rugby pitch running to a specified line on the pitch each time (the line depends on your position) though if you have access to a good sized field or park you should be able to still work out the distances. All reps run on a rolling clock of 75 seconds. You run at an intensity of around 70% of your max speed or 7/10 on an RPE scale. You should not sprint all out and try to then rest the remainder of the rep. The time allowed to complete the reps will reduce in later weeks. So for example if you when a rep it may take you between 8 and 20 seconds (depending on your position) to complete the distance, you then have the remainder of the time as rest until you start the next rep. Every rep should feel the same. Each rep starts on the try line and the lines you should run to are as follows: Front Row- Far 10m Line Second Row- Far 22m Line Back Row/Half backs/Centres- Far Goal Line Back 3- Far Deadball Line Therefore front row will run for less time than the other positions and so on. All sets have 3 minutes rest in between Week 1) 3 sets of 6 reps to the line stated above. Week 2) 3 sets of 7 reps to the line stated above Week 3) 3 sets of 8 reps to the line stated above Reduce rep time to 65s Week 4) 3 Sets of 8 Reps to the line stated above Week 5) 3 sets of 8 reps to the line stated above Reduce rep time to 60s Week 6) 3 Sets of 8 reps to the line stated above. Make sure you read this and get it set in your head what you need to do. Once you get it, it is actually very simple and effective!

Monday
Week 1 Day 2

Conditioning

A

Rugby Adapted Off Feet Tempos

Read before you start!!! Choose either this session or the tempo running session. Tempo work is an excellent way to build an aerobic base without accumulating high levels of fatigue. They fit nicely between lifting sessions allowing you to improve your conditioning without negatively effecting your lifts. The off feet tempo plan is designed to take place in a gym on your chosen piece of cardio equipment (my preference is the rowing machine or the bike). All reps run on a rolling clock of 75 seconds. You work at an intensity of around 70% of your max max effort or an rating of percieved exertion of 7 out of 10. You should not go all out and try to then rest the remainder of the rep. The time allowed to complete the reps will reduce in later weeks. So for example if you your position guide states you work for 30s you then have the remainder of the time as rest until you start the next rep (in this case 45 seconds if the rep is 75 seconds). The recommended working times are as follows Front Row- 30s Second Row- 35s Back Row/Half backs/Centres- 40s Back 3- 45s Therefore front row will run for less time than the other positions and so on. All sets have 3 minutes rest in between Week 1- 3 sets of 6 reps for the work time stated above. Week 2- 3 sets of 7 reps for the work time stated above Week 3- 3 sets of 8 reps for the work time stated above Reduce rep time to 65s Week 4- 3 Sets of 8 Reps for the work time stated above Week 5- 3 sets of 8 reps for the work time stated above Reduce rep time to 60s Week 6- 3 Sets of 8 reps for the work time stated above Make sure you read this and get it set in your head what you need to do. Once you get it, it is actually very simple and effective!

Tuesday
Week 1 Day 3

A

Cardio

1 x 5:00

Prep

B

Warm Up Mobility Circuit

Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10

Prep

C

Activation Circuit

BW Squats x10 Alternate Lunges x10 each side Scapula Press Ups x10

D1

Medicine Ball Slam

3 x 8

D2

Max Effort Broad Jump

3 x 5

E

Trap Bar Deadlift

4 x 6

F1

Single Arm DB Row

3 x 6

F2

DB RDL

3 x 8

G1

Kneeling Landmine Press

3 x 8

G2

Isometric Hamstring Holds

3 x 0:15

H

Banded Neck Anti Flexion

3 x 0:20

Thursday
Week 1 Day 5

Conditioning

A

Rugby Adapted Tempo Runs

Read before you start!!! Choose either this session or the off feet session. Tempo runs are an excellent way to build an aerobic base without accumulating high levels of fatigue. They fit nicely between lifting sessions allowing you to improve your conditioning without negatively effecting your lifts. The on feet tempo plan is designed to take place on a rugby pitch running to a specified line on the pitch each time (the line depends on your position) though if you have access to a good sized field or park you should be able to still work out the distances. All reps run on a rolling clock of 75 seconds. You run at an intensity of around 70% of your max speed or 7/10 on an RPE scale. You should not sprint all out and try to then rest the remainder of the rep. The time allowed to complete the reps will reduce in later weeks. So for example if you when a rep it may take you between 8 and 20 seconds (depending on your position) to complete the distance, you then have the remainder of the time as rest until you start the next rep. Every rep should feel the same. Each rep starts on the try line and the lines you should run to are as follows: Front Row- Far 10m Line Second Row- Far 22m Line Back Row/Half backs/Centres- Far Goal Line Back 3- Far Deadball Line Therefore front row will run for less time than the other positions and so on. All sets have 3 minutes rest in between Week 1) 3 sets of 6 reps to the line stated above. Week 2) 3 sets of 7 reps to the line stated above Week 3) 3 sets of 8 reps to the line stated above Reduce rep time to 65s Week 4) 3 Sets of 8 Reps to the line stated above Week 5) 3 sets of 8 reps to the line stated above Reduce rep time to 60s Week 6) 3 Sets of 8 reps to the line stated above. Make sure you read this and get it set in your head what you need to do. Once you get it, it is actually very simple and effective!

Thursday
Week 1 Day 5

Conditioning

A

Rugby Adapted Off Feet Tempos

Read before you start!!! Choose either this session or the tempo running session. Tempo work is an excellent way to build an aerobic base without accumulating high levels of fatigue. They fit nicely between lifting sessions allowing you to improve your conditioning without negatively effecting your lifts. The off feet tempo plan is designed to take place in a gym on your chosen piece of cardio equipment (my preference is the rowing machine or the bike). All reps run on a rolling clock of 75 seconds. You work at an intensity of around 70% of your max max effort or an rating of percieved exertion of 7 out of 10. You should not go all out and try to then rest the remainder of the rep. The time allowed to complete the reps will reduce in later weeks. So for example if you your position guide states you work for 30s you then have the remainder of the time as rest until you start the next rep (in this case 45 seconds if the rep is 75 seconds). The recommended working times are as follows Front Row- 30s Second Row- 35s Back Row/Half backs/Centres- 40s Back 3- 45s Therefore front row will run for less time than the other positions and so on. All sets have 3 minutes rest in between Week 1- 3 sets of 6 reps for the work time stated above. Week 2- 3 sets of 7 reps for the work time stated above Week 3- 3 sets of 8 reps for the work time stated above Reduce rep time to 65s Week 4- 3 Sets of 8 Reps for the work time stated above Week 5- 3 sets of 8 reps for the work time stated above Reduce rep time to 60s Week 6- 3 Sets of 8 reps for the work time stated above Make sure you read this and get it set in your head what you need to do. Once you get it, it is actually very simple and effective!

Friday
Week 1 Day 6

A

Cardio

1 x 5:00

Prep

B

Warm Up Mobility Circuit

Spiderman w/ Thoracic Rotation x10 each side Side Lying Windmill x 10 each side Crucifix x 10 each side Deep Squat to Hamstring Extension x10

Prep

C

Activation Circuit

BW Squats x10 Alternate Lunges x10 each side Scapula Press Ups x10

D1

MB Side Throw

3 x 8

D2

Depth Jump

3 x 6

E

RDL

4 x 6

F1

Incline DB Bench Press

3 x 6

F2

DB Split Squat

3 x 8

G1

Pull-Up

3 x 6

G2

KB Hip Flexion

3 x 10

H

Neck Anti Lateral

3 x 0:15

Conditioning

I

Core Circuit 1- Stability

Optional core circuit if you have the time. Plank x30s Hollow Holds x20s Paloff Press x20s

Coach
coach-avatar James Evans

An accredited S&C coach from the UK who has worked with a range of professional, international and amateur athletes across many sports over 10 years of coaching.

The EPT Rugby Pre-Season Plan