The Anxious Athlete: Competitive In-Season

During the fall rugby season, the priority is maintaining strength and power gained in the off-season while minimizing fatigue and managing injuries from weekly games. With matches each Saturday and practices on Tuesday/Thursday, training volume is kept low and intensity high to preserve performance.

Key focuses for the fall season include:
Strength/Power Maintenance: Continue resistance training twice per week with low volume, high intensity sessions to at least maintain (or even slightly improve) strength and power. Emphasis is on big compound lifts (e.g. squats, deadlifts, presses) at heavy loads (≈80–95% 1RM) for low reps. This minimal dose of lifting prevents strength loss without overtaxing the athlete during competition season.

Injury Management & Prehab: Incorporate prehab exercises targeting common rugby injury areas – shoulders, knees, ankles, neck, wrists, and hamstrings. Warm-ups and accessory work should include rotator cuff exercises, hip/knee stability drills, hamstring strengthening (e.g. Nordic curls), ankle mobility, and neck strengthening. This helps address nagging “dings” and reduce risk of new injuries. For example, ensuring balanced strength between quads and hamstrings, and good shoulder/scapular stability, will protect the knees and shoulders during matches.

Recovery & Parasympathetic Balance: Prioritize recovery modalities to counteract the stress of games. Short daily restorative practices (10–15 minutes of foam rolling, stretching, or diaphragmatic breathing) and dedicated recovery days help activate the parasympathetic “rest-and-digest” response for better healing. Gentle yoga sessions or NSDR scripts mid-week can reduce anxiety and improve sleep, keeping the athlete’s nervous system from burning out during the season.

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Week 1

Week 2

Week 3

Week 4

Box Jump

Trap Bar Deadlift

Bench Press (Barbell)

Meadow Row

Parasympathetic Breathing

High Pull

Front Squat (Barbell)

Pull-Up (Weighted)

Cardio (LISS)

Post Game Mobility Flow

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