Off Season Conditioning for Rugby

Activ8 Performance

Rugby
Coach
Peter Mamo

Off-Season Conditioning Program for Rugby and Rugby League

Unleash your potential and hit the ground running this preseason with this specialised Off-Season Conditioning Program. Designed specifically for the demands of rugby or rugby league, this program ensures you're not just fit, but rugby fit. This program is developed for those aged 16+ who play or have a desire to compete at a representative level.

Program Features

Aerobic Capacity Focus: Building a strong aerobic foundation is essential for both rugby codes. This program emphasises increasing your aerobic capacity, ensuring you can maintain peak performance throughout the most grueling matches and reduce recovery time.

Preseason Test Ready: Don't just prepare for the season; prepare for the preseason. This program is designed to ensure you excel in preseason conditioning tests, setting you apart from the pack from day one.

Field Sessions: Engage in three field sessions each week, tailored to simulate rugby's dynamic movements and patterns. These aren't generic fitness drills; they're rugby-specific conditioning sessions.

$79
Get Off Season Conditioning for Rugby
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Gain an Edge
Begin the season with an advantage, showcasing improved endurance, resilience, and on-field performance. You can not place your your rugby skills on show if your engine is just surviving to get to get through a set.
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Reduce Injury Risk
A well-conditioned body is less prone to injuries. By following this program, you not only enhance performance but also fortify your body against potential injuries.
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Expert Designed
Created by an experienced conditioning coach who has run conditioning programs for elite pathway squads at reputable NRL clubs. This program incorporates the latest in sports conditioning research tailored specifically for the game.
Features
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Programming 3 days per week
The program evolves as you do, ensuring that you're continuously challenged and that your fitness levels consistently rise without plateauing.
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Delivered through TrainHeroic
All the programming instructions that you need are at your finger tips.
Equipment
Required
Stop watch
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Sample Week
Week 1 of 6-week program
Monday
Fartlek Running - Aerobic Capacity

A1

Activ8 Performance Warm-Up

For Completion

A2

Field Dynamic Stretch and Activation

For Completion

B

Fartlek Running

3 x 3:00

C

Static Stretch

For Completion

Wednesday
Extensive Tempos 100m on 21s - Aerobic Capacity

A1

Activ8 Performance Warm-Up

For Completion

A2

Field Dynamic Stretch and Activation

For Completion

B

Extensive Tempo Runs

3 x 6

C

Static Stretch

Friday
Long Slow Distance - 5km - Aerobic Capacity

A1

Activ8 Performance Warm-Up

For Completion

A2

Field Dynamic Stretch and Activation

For Completion

B

Long Slow Distance

1 x 30:00 @ 5000

C

Static Stretch

Coach
More from Activ8 Performance
coach-avatar Peter Mamo

Peter Mamo is a Strength and Conditioning professional who has worked with Division 1 College Football athletes. Peter currently works in Elite pathways developing future NRL athletes and has led the UNSW Raiders football performance program.

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THE OFF-SEASON IS WHERE FOUNDATIONS ARE SET

With this Off-Season Conditioning Program for Rugby Players, you'll be primed to tackle the preseason head-on, outlasting team mates and showcasing an unprecedented level of fitness. Commit to excellence; let me guide you there.

Get Off Season Conditioning for Rugby
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FAQs
Who is this program for?
This program for rugby league and rugby athletes who are 16+ years of age and have played the game for 2+ years. The program caters for those looking to compete at a representative level up to elite level.
Do I need to complete every session?
This program is designed with progressing the intensity and demands over time in mind, with that said missing a session won't derail your progress.
What should I expect from the program?
You should notice a ramp up in the rate of exertion week by week. It is suggested that you take a week of low activity at the conclusion of this program before commencing team preseason.
Do I need any equipment for sessions?
Footy boots and water bottle is a given, additionally a stop watch is required. There is a section that will performed on a hill with a steady incline. Besides that a marked up footy field and a great attitude will ensure your success.
I have a history of lower body injuries, is this program for me?
The program includes a thorough warm-up and the intensities build over several weeks ensuring your body slowly becomes conditioned to the load of work. If you have further concerns please consultant an experienced sports physiotherapist.
The Proof
verified-athlete-avatar Ryan McClean

Rugby

Verified Athlete

""Best in the business, knowledgeable, caring and tough. I'm the fittest I've ever been and playing better footy, recovering quicker and making plays week in and week out.""

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