High School Rugby Offseason Strength

The High School Rugby Offseason Strength program is designed to develop foundational strength, movement quality, and athletic durability in young rugby athletes. Across four structured training days each week, players will learn to move efficiently under load, brace through contact, and recover between efforts — all while keeping technique and posture at the forefront.

This program emphasizes simplicity, safety, and rugby-specific strength:

Zercher squats teach core bracing and upright posture for tackling and scrummaging.

Incline presses build upper-body power and shoulder stability for contact.

Rack pulls develop posterior chain strength and lockout power crucial for rucks and mauls.

Aerobic work capacity days enhance recovery, endurance, and mental toughness.

By keeping the structure low complexity but high intent, the goal is to help athletes become resilient, explosive, and technically sound — strong enough to dominate collisions and conditioned enough to outlast the opposition.

This is not about lifting the heaviest weight possible — it’s about mastering movement, building habits, and developing the kind of strength that shows up on the field.

default

Week 1

Week 2

Week 3

Week 4

Zercher squats have great rugby transfer, feel free to swap.

Box Jump

Squat (Barbell)

Lower Body

Upper body session, build the armor and tendon strength for contact.

Clap Push Up

Upper Body

Full body session around rack pulls, pull from just below knee.

Skater Hop

Rack Pull (Barbell)

Push Up

Full Body

Warmup with 1, run through 2 continuously for 20-40 mins at 70%, cool down with 3 and 4.

0 reviews for High School Rugby Offseason Strength