Factors That Determine Off-Season Training Frequency
Your off-season training frequency should be based on:
- Individual Needs
- Training Age
- Time Availability
Years ago, I developed a flowchart to help players tailor their off-season training. While this was initially created for senior or professional athletes, it offers valuable insights for any rugby player.
Types of Training and Their Focus
Each training modality aligns with a different goal:
- Bodybuilder: Hypertrophy (Mechanical - Size)
- Powerlifter: Maximal Strength (Mechanical - Strength)
- Olympic Lifter: Explosive Power (Neural)
- Strongman: Strength Endurance and Fitness (Metabolic)
These terms will be referenced throughout the programming examples.
Recommended Focus: Hypertrophy and Strength
For most age-group and club rugby players, strength and hypertrophy should be the off-season priority. Most of my programs involve 2–4 sessions per week, which balance well with recovery and time constraints.
Always remember: your ability to train is governed by your ability to recover.
The Big Three Recovery Pillars
- Sleep
- Macronutrients
- Hydration
Neglecting any of these will limit your progress.
Starting Out: 2-Day Program Structure
Begin with two compound movements per session, twice a week, spaced out with at least two rest days. Options:
- Monday/Thursday
- Tuesday/Friday
- Wednesday/Saturday
Sample Week Using 5-3-1 Compound Lifts
- Session 1: Squat & Bench Press
- Session 2: Deadlift & Overhead Press
Progress by adding an upper body pull to each session:
- Bent-over Row
- Chin-Up
Further progress to four movement categories (Dan John’s template):
| Movement Category | Session One | Session Two |
| Squat | Squat | Goblet Squat |
| Hinge | Romanian Deadlift | Deadlift |
| Upper Body Push | Bench Press | Overhead Press |
| Upper Body Pull | Bent-over Row | Chin Ups |
Start Session Two with the hinge movement for priority on strength gains.
Program Details
- Session Length: 60–75 minutes
- Sets & Reps: 3–5 sets of 6–10 reps
- Finishers: Add loaded carries like Bearhug Carries or Farmer’s Walks
Workout Progression
Beginners can stick to the above for up to 12 weeks, altering only load, sets, and reps. With training maturity, expand to three weekly sessions.
When overwhelmed with life stressors, return to a simplified two-day Pull, Push & Squat plan inspired by Bill Starr.
Moving Toward 3- and 4-Day Programs
In my ebook Engineering Strength (2013), I classified training into:
- Neural: Maximal Strength and Power
- Mechanical: Size and Strength
- Metabolic: Muscular Endurance and Body Composition
Charts and visual aids have helped improve program understanding and buy-in among players, especially those staying long-term.
Three-Day Hybrid Program
Ideal for intermediate to advanced athletes, these full-body sessions incorporate pure and hybrid methods rooted in conjugate and concurrent programming. This ensures all aspects of performance are addressed, as Louie Simmons said, "Whatever you do not train, you lose."
Four-Day Split Program
Geared toward intermediate athletes with at least 6–12 months of training. Athletes should understand exercise selection and set/rep structuring.
A more advanced four-day-a-week program for athletes is below.
Group One complexes: 4 sets (6, 4, 2)
Group Two complexes: 3 sets (6 & 12’s)
Group Three complexes: 2 sets (12/30”/40m)
| Monday | Tuesday | Wednesday | Thursday | Friday |
| 1a: Squat | 1a: Bench Press | Recovery | 1a: Deadlift | 1a: Overhead Press |
| 1b: Plyometrics Wk1: Repeat Hurdle Hops Wk2: Knees to Feet Jumps Wk3: Single Leg Depth Jump to Split Landing |
1b: Plyometrics Wk1: Med Ball Drops with Partner Wk2: Clap Push Ups Wk3: Upper Body Depth Jumps |
1b: Plyometrics Wk1: Seated Box Jumps Wk2: Box Jumps Wk3: Depth Jump Horizontal Jump |
1b: Plyometrics Wk1: Kneeling Med Ball Push to Wall Wk2: Med Ball Crossover Push Ups Wk3: Wheelbarrow Arm Jumps |
|
| 1c: Block Cleans | 1c: DB Push Press | 1c: Band Box Squat Wk1: Strength Speed – Bar 35%/Band 65% Wk2: Accelerative Strength – Bar 50%/Band 50% Wk3 – Speed Strength – Bar 65%/Band 35% |
1c: Band Bench Press Wk1: 50% Bar + 33% Bands/Chains Wk2: 55% Bar + 33% Bands/Chains Wk3: 60% Bar + 33% Bands/Chains |
|
| 1d: Plyometrics Wk1: Vertical Jumps Wk2: Single Leg Box Hops Wk3: Depth Jump Vertical Jump |
1d: Plyometrics Wk1: Band Assisted Plyo Push Ups Wk2: Box Jump Push Ups Wk3: Feet Elevated Plyo Push Ups |
1d: Plyometrics Wk1: Re-set Horizontal Jumps Wk2: Borzov Hops Wk3: Kneeling Start to One Foot Landing |
1d: Plyometrics Wk1: Med Ball Chest Push Wk2: Partner Ned Ball Chest Pass Wk3: Falling from Kneeling Push Ups |
|
| 2a: Bulgarian Sprinters Squat | 2a: Half Kneeling Single Arm Landmine Press |
2a: Band Step Ups | 2a: Bench Row | |
| 2b: Single Leg Romanian Deadlift | 2b: Half Kneeling Single Arm Pulldown | 2b: Romanian Deadlift | 2b: Incline DB Bench Press | |
| 2c: Copenhagen Plank | 2c: 3-way Shoulder Raise | 2c: Slosh bag Lateral Lunge | 2c: DB One Arm Savickas Press | |
| 2d: Slider Curls | 2d: DB Shrugs | 2d: Harrop Curls | 2d: Incline DB Row 2 up, 1 down | |
| 3a: Single Leg Standing Calf Raise | 3a: Banded Neck Series | 3a: Single Leg Seated Calf Raise | 3a: Isometric Neck Series | |
| 3b: Single Leg Back Extension | 3b: Janda Sit Ups | 3b: Single Leg hip Thrusts | 3b: Rollouts | |
| 3c: Farmers Walk | 3c: Cuban Press | 3c: Suitcase Walk | 3c: Cable Internal External Rotation | |
| 3d: Single Leg Squat to Box | 3d: Waiter’s Walk | 3d: Poliquin Step Up | 3d: Sandbag Bear Hug Walk |
The most advanced programs that I write are six days a week. Here is an example:
Lower Body
| Monday | Wednesday | Friday |
| French Contrast Method – Wk1: 4 x 6, Wk2: 4 x 4, Wk3: 4 x 2 | ||
| 1a: Squat Variation Box Squat | 1a: Hinge Variation Trap Bar Deadlift |
1a: Olympic Variation Power Cleans from Floor |
| 1b: Plyometrics Wk1: In Place Hops Wk2: Box Jumps Wk3: Depth Jumps |
1b: Plyometrics Wk1: Repeat Hurdle Hops Wk2: Knees to One Feet Landing Wk3: Single Leg Depth Jump to Split Landing |
1b: Plyometrics Wk1: Med Ball Scoop Toss Wk2: Seated Box Jumps Wk3: Bench Blasts |
| 1c: Cleans from Blocks Wk1: 70% Wk2: 80% Wk3: 90% |
1c: Band Box Squat Wk1: Strength Speed - 65% Band/35% Bar Wk2: Accelerative Strength - 50% Band/50% Bar Wk3: Speed Strength - 35% Band/65% Bar |
1c: Prowler® Wk1: Prowler March Wk2: First Step Prowler Push Wk3: Prowler Sprint |
| 1d: Plyometrics/Med Ball/Jumps Wk1: Band Assisted Vertical Jumps Wk2: Low Box Speed Hops Wk3: Knees to Feet to Long Jump |
1d: Plyometrics/Med Ball/Jumps Wk1: Band Assisted Long Jumps Wk2: Hurdle Jumps Wk3: Band Split Jumps |
2d: Plyometrics/Med Ball/Jumps Wk1: Band Assisted Borzov Hops Wk2: Forward Med Ball Throws Wk3: Knees to Feet for Height |
| Unilateral Knee/Hinge Super Sets – Wk1: 3 x 10, Wk2: 3 x 8, Wk3: 3 x 6 | ||
| 2a: Bulgarian Sprinter’s Squat | 2a: Band Step Ups | 2a: Lunges |
| 2b: Single Leg Romanian Deadlift | 2b: Single Leg Hip Thrusts | 2b: Single Leg Back Extension |
| Posterior Chain Specific – Wk1: 3 x 10, Wk2: 3 x 8, Wk3: 3 x 6 | ||
| 3a: Slider Hamstring Curls | 3a: Reverse Lunge | 3a: Romanian Deadlift |
| CARE circuit – Wk1: 2 x 12/2 x 40m, Wk2: 2 x 10/2 x 30m, Wk3: 2 x 8/2 x 20m | ||
| 4a: Suitcase Walk | 4a: Farmer’s Walk |
4a: Magnusson Cross/Zercher Walk |
| 4b: Loaded Plank | 4b: Suitcase Deadlift | 4b: Slosh Bag Russian Twist |
| 4c: Standing One Leg Calf Raise | 4c: Seated One Leg Calf Raise | 4c: Poliquin Step Ups |
| 4d: Slosh Bag Lateral Lunge | 4d: Copenhagen Plank | 4d: Lateral Plank with Thigh Abduction |
Upper Body
| Tuesday | Thursday | Saturday |
| Primary Upper Body Push – Wk1: 4 x 6, Wk2: 4 x 4, Wk3: 4 x 2 | ||
| 1: Swiss Bar Bench Press 5 x 5 |
1: Swiss Bar Incline Bench Press 5 x 5 | 1: Swiss Bar Shoulder Press 5 x 5 |
| Primary Upper Body Pull – Wk1: 4 x 8, Wk2, 4 x 6, Wk3: 4 x 4 | ||
| 2: Bench (Seal) Row | 2: Yates Row | 2: Chin Ups |
| Upper Body Bilateral/Unilateral Complex – Wk1: 2. X 12, Wk2: 2 x 10, Wk3: 2 x 8 | ||
| 3a: Incline DB Bench Press | 3a: 3-way Shoulder Raise(DB Liu Raise, Plate Front Raise, Bent-over Cable Lateral Raise) | 3a: DB Bench Press |
| 3b: Landmine Row | 3b: Wide Grip Upright Row | 3b: Plate Row |
| 3c: DB One Arm Savickas Press | 3c: One Arm DB Bench Press | 3c: Half Kneeling Single Arm Landmine Press |
| 3d: One Arm Seated DB Shrug | 3d: One Arm DB Row | 3d: Half Kneeling Single Arm Pulldown |
| CARE circuit – Wk1: 2 x 12/2 x 30”, Wk2: 2 x 10/2 x 45”, Wk3: 2 x 8/2 x 60” | ||
| 4a: Banded Neck Series | 4a: Cable Head Harness Neck Series | 4a: 4-Way Isometric Neck Series |
| 4b: Janda Sit Ups | 4b: Rollouts |
4b: Vertical + Horizontal Pallov Press |
| 4c: Face Pulls + External Rotation | 4c: Cuban Press + Overhead Shrug | 4c: Cable Int/Ext Rotation |
| 4d: DB Hammer Curls s/s DB Tate Press | 4d: Gripper | 4d: Zotman Curls s/s Lying DB Extensions |
Advanced Weekly Breakdown (Four-Day)
Incorporates plyometrics, barbell work, assistance lifts, and mobility work. Complexes vary across three groups with set structures ranging from 2 to 4 sets, depending on goals.
Weekly Example:
- Monday: Squat-based
- Tuesday: Bench-based
- Thursday: Deadlift-based
- Friday: Overhead-based
Each day includes primary lift, plyometric variation, power movement, and assistance work targeting muscle balance, injury prevention, and hypertrophy.
Six-Day Elite Program
Designed for advanced athletes:
- Lower Body: Mon/Wed/Fri
- Upper Body: Tues/Thurs/Sat
Includes:
- French Contrast Method
- Unilateral Supersets
- Posterior Chain Specialization
- CARE Circuits
- Loaded Carries & Core Work
Easily adaptable to a 5-day format by removing a session or alternating upper/lower emphasis week to week.
Periodization for Progress
Off-season can span various lengths. Start with 2–3 sessions per week in Week 1, then build up to 4–6 weekly sessions over three weeks. Regularly reassess your needs and update exercises to prevent stagnation.
Final Thoughts for Coaches
- Are your biases limiting player performance?
- Are you training athletes to pass tests or win games?
- Remember: your success will ultimately be judged on wins and losses.
Good luck this off-season. Let me know how your training progresses, and remember: the best plan is the one you can stick to with intent and recovery.
