In-Season versus Off-Season Considerations and Programming for Rugby

Recovery is our biggest issue in-season as well as available time in the training week to ensure that each player is physically prepared for the next game. I attempt to have multiple options and daily sessions for players to train because all players have individual needs. However, the options immediately below will cover most players. The exceptions are those few who like to do a circuit flush of the muscles on game day +1 and also those few who like to do a neural primer type workout on either game day -1 or the actual morning of the game itself. Also, some players may do an extra session based on need or to overcome weaknesses on the official day off each week.

I have a sit-down meeting with each of the players every three weeks to establish goals and work for them. This enables me to get through the entire squad (30 to 40 players) every three weeks. In addition, I have weekly touch base chats/clarification meetings to allow for fine tuning of the physical sessions that the player needs to do in relation to the generic training template. From these meetings and over time, I’ve come up with a baseline that is a minimum for players to do each week in their physical preparation.

Weekly physical planning based on selection:

Here is what I think the minimum number of sessions are for each category of player. The players and the strength and conditioning coach will determine what the player actually does each week:

• Selected in 1–15: Two gym-based sessions and one conditioning session or one speed session
• Selected 16–22: Two to three gym sessions, one conditioning session, and one speed session
• Selected outside 22: Three to four gym sessions individualized as needed.

Gym-based programming options:

• Game day +2: Circuit style, prehabilitation/rehabilitation only, full body strength, upper size, split program upper or lower strength, heavy power or rest
• Game day +3: Full body strength, upper size, split program upper or lower strength, heavy power (if they didn’t go to gym on game day +2)
• Game day -2 (named in 22): Light power, upper body strength and/or size
• Non-22: Full body strength, upper size, split program upper or lower strength, heavy power
• Game day -1 (non-22): Full body strength, upper size, split program upper or lower strength, heavy power

Details on options (sets/reps/load determined by need):

1. Circuit (beastly or variations as per previous article): Deadlift/power clean from hang/front squat/push press/bent-over row/Romanian deadlift, 6 reps on each and then 3 minutes on bike, 3–6 rotations.
2. Full body strength: 1 X upper body push/pull superset; 1 X squat; 1 X hamstring/lower back
3. Upper body strength and size: 1 X push/pull bar superset; 1 X push/pull dumbbell superset
4. Lower body strength and power: 1 X Olympic; 1 X squat; 1 X hamstring and lower back
5. Power (heavy): 1 X Olympic + jumps; 1 X squat + jumps; 1 X ground-based push option + UB plyos
6. Power (light): 1 X Olympic or squat; 1 X ground-based push

Sample physical training in-season week plans:

Individualized recovery session (Monday) based on total contacts in a game:

We have attempted to organize Monday recovery sessions based on the total contact scores from game activities combined with GPS data on volume, intensity, mechanical, or body load from the preceding Saturday’s game.

• Level 5 (highest level of contact/running/game time/player age): No activity; go home and see you Tuesday; stretch and double massage
• Level 4: Pool session
• Level 3: Cross training metabolic session
• Level 2: Conditioning games only
• Level 1: Conditioning anaerobic flush games session + interval running

Based on the numbers from the game activities and GPS, and in discussion with the medical staff and player, there will be some flow between these areas.

100-point recovery system:

Recovery has to be optimized and individualized, just like training. We have come up with a model based on a leading AFL team in Australia around recovery after the major sessions for the week. But you could use this approach at any stage in the training/playing week.

All players at a certain AFL team must complete a 100-point recovery after each and every training day. Activities are weighted toward the personal bias of the fitness coach, but we can work it whatever way we see fit. An example could be as follows:

We would use this after the biggest sessions of the week to ensure that players are good to go for the next day’s training.

Off-season training plans:

In contrast to the in-season plan above, this is what I’ve used over a number of years as a template for the weekly plan in our off-season physical preparation plans. Please note that players don’t do all sessions. These are determined by need, somewhat like a university class timetable where you have a compulsory lecture and an optional or “by need” tutorial that you attend each week.

Below are actual week plans that I’ve used over a number of years with professional rugby teams:

Again, this is just how one strength and conditioning coach sees the training world. I hope it has made you think as to how you might modify what you’re currently doing based on what is best for the athlete rather than on what you need to do for you.

Ashley Jones is a rugby strength and conditioning coach who has worked with the elite of the game, having been employed by the Crusaders (Super XV competition), New Zealand All Blacks, and the Australian Wallabies over the last decade. He has been awarded an honorary position at Bond University in Australia as an Adjunct Assistant Professor. Ashley has worked in the sports physical performance conditioning and fitness industries since 1978 and has worked in three professional sports (basketball, rugby league, and rugby union) across three countries (New Zealand, Australia, and Japan).