The Anxious Athlete: Social In-Season

Purpose: Reintroduce sport readiness through flow and conditioning.

Spring reintroduces rugby rhythm and movement variability. Training revolves around building a bigger aerobic engine, restoring elasticity through light plyometrics, and maintaining the lean muscle gained over winter. Practices and matches are lighter, so this block blends enjoyment and progression—a chance to move with intention, rebuild speed, and refine your ability to recover fast between efforts. You’re learning to flow again, not grind.

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Week 1

Week 2

Week 3

Week 4

Monday: Conditioning & Recovery. Do breathing before bed.

Cardio (Zone 2)

Post Game Mobility Flow

Parasympathetic Breathing

High Knees

Butt Kicks

A Skip

B Skip

Pogo Hop

Vertical Jump

10m Accelerations

Strength and conditioning day, take quality rest.

Trap Bar Deadlift

Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Single Arm Row (Dumbbell)

5x3 Min Intervals (60s Rest)

Neck Series

Band Face Pull

Band Pull Apart

Cat Cow and T-Spine Rotation

Terminal Knee Extension

Calf Raise (Bodyweight)

Anterior Tibialis Raises

Cardio (LISS)

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