Rugby Rampage: Endurance Forge

Program Type: Endurance Training

Length: 9 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.

About the Plan

Rugby Rampage: Endurance Forge is a 9-week program focused on maximizing rugby-specific endurance and work-rate. Designed for players of all positions, this plan develops both aerobic and anaerobic capacity, allowing athletes to maintain speed, strength, and tactical sharpness throughout an entire match.

Through structured interval training, metabolic conditioning, and functional rugby movement patterns, players improve their ability to recover quickly between high-intensity efforts while sustaining output during repeated sprints, tackles, and contact situations. Core and lower-body stability work is incorporated to support efficient movement and reduce fatigue-related injuries.

By the end of the program, players will feel more resilient, powerful, and capable of maintaining elite-level performance from the first whistle to the final play, enhancing both individual impact and team consistency on the field.

Plan Structure

The plan is structured to provide a balanced mix of endurance-focused workouts, ensuring that you develop both aerobic and anaerobic fitness over the course of the program.

1. Week 1: Introduction to endurance training with baseline assessments and foundational workouts.
2. Week 2: Increased intensity with longer duration sessions to build stamina.
3. Week 3: Incorporation of interval training to enhance anaerobic capacity.
4. Week 4: Focus on recovery and adaptation with lighter sessions.
5. Week 5: Return to increased intensity with varied workout formats.
6. Week 6: Peak endurance sessions to maximize performance potential.
7. Week 7: Introduction of sport-specific endurance challenges.
8. Week 8: Tapering phase to prepare for peak performance.
9. Week 9: Final assessments and performance testing to measure progress.

The plan includes 2 types of sessions:

1. Endurance Workouts
2. Interval Training Sessions