Rugby · Mid-Season Prep
Rugby · 4 weeks
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4 weeks during the break to rebuild maximal strength, armour the neck and the shoulders, and come back able to take and to give contact from the first ball to the last.
What the program includes
- 4 weeks · 3 sessions / week · Intermediate
- Equipment : fully equipped gym
- 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
- Tracking columns to fill straight into the printed PDF, week after week
- Detailed how-to, warm-up routine, adjustments page and glossary
The programming
- Phase 1 · Reloading (weeks 1 and 2) : After months of contact, heavy volume goes back on stable variations: controlled tempo, wide safety margin. The neck, the hamstrings and the traps get back to work from the first session, without chasing load.
- Phase 2 · Collision strength (weeks 3 and 4) : Maximal strength on the push and pull patterns: 4 to 6 heavy reps, intent to move fast on every lift, and explosiveness back through the med ball rather than through impact. The neck moves to external load.
Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.
Format : Downloadable PDF, yours for life, designed to be printed.