Rugby Pre-Season Beginner

This Rugby Pre-Season beginner program is built for athletes with less than 2 years of experience who want to develop full-body strength and movement skills. In a structured and progressive way. Start this program on a Monday at least 8 weeks before your first game to lay the physical foundation for your best season yet. This program prepares your body for the demands of rugby. Reducing injury risk, improving performace and building confidence heading into game day. It is the perfect launch pad for long-term athletic development.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Treadmill

Cycling

Cable Standing Core Rotation

22m Sprint

Repeated Sprint Shuttle

22m Shuttle Sprint X3

50m Shuttle

10m Sprint 

10m Shuttle Sprint

40m Shuttle

100m Sprint

Leg Press

Box Jump

40m Sprint 

22/40m Shuttle 

10m Sprint

10m Shuttle X3

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