Lightening Speed

Program Type: Speed Training

Length: 8 weeks

Frequency: 3 days per week

As it is structured for 3 days per week, this plan works perfectly alongside in-season team training and games, 

Lightning Speed is an 8-week program designed to maximize acceleration, top-end sprint speed, and multi-directional agility for rugby players of any position. The plan focuses on developing fast-twitch muscle power, efficient running mechanics, and reactive footwork to dominate in both open-field running and tight situations.

Through sprint drills, resisted acceleration work, plyometrics, and agility-focused conditioning, athletes will improve stride efficiency, lateral movement, and explosive take-off from any position on the field. Core stability and lower-body strength are emphasized to translate raw speed into controllable and repeatable on-field performance.

By the end of the program, players will feel faster, more agile, and more explosive - capable of outpacing opponents, breaking defensive lines, and reacting quicker in all areas of the game.

Plan Structure

The plan is divided into 8 weeks, each with specific goals and training focuses:

1. Week 1: Introduction to speed fundamentals and baseline assessments.
2. Week 2: Focus on strength training to support explosive speed.
3. Week 3: Introduction of agility drills to enhance quickness.
4. Week 4: Combination of strength and agility for speed improvement.
5. Week 5: Advanced speed techniques and plyometric training.
6. Week 6: Speed endurance training to maintain high speeds over longer distances.
7. Week 7: Peak speed training with competitive simulations.
8. Week 8: Tapering and recovery to prepare for performance testing.

The plan includes 2 types of sessions:

1. Strength and Power Sessions
2. Agility and Speed Sessions