In-Season Rugby

Two sessions a week, set around your match, to maintain the strength built in prep and make your neck, shoulders and hamstrings able to absorb a season of collisions: without ever letting the gym pollute the pitch.

What the program includes

• 3-week cycle · repeatable · 2 sessions / week · Intermediate
• Equipment : fully equipped gym + med ball
• 2 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

• Cycle · In-Season (3-week cycle, repeatable all season) : Maintain the maximal strength and explosiveness built in prep with the minimum effective volume: one heavy session 3 days after the match, one light snappy session 2 days before the next, neck and hamstrings protected.

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.