The in-season rugby program focuses on maintaining the physical capabilities of rugby players during the period when competitive matches are taking place. This program aims to improve overall strength, power, speed, endurance, and agility, which are crucial for optimal performance on the rugby field.

The program typically includes a combination of resistance training, conditioning, plyometrics, and mobility work. Resistance training exercises are designed to target specific muscle groups and enhance muscular strength and power. This may involve exercises such as squats, deadlifts, bench presses, and Olympic lifts.

Conditioning is incorporated to improve endurance and stamina. These may include activities like running, cycling, or interval training. Plyometric exercises, such as box jumps or medicine ball throws, are included to enhance explosive power and agility.

Additionally, mobility exercises and flexibility training are integrated to improve joint range of motion and reduce the risk of injuries. This may involve stretching, foam rolling, and mobility drills.