The Velocity Winger

Program Type: Fitness Training

Length: 4 weeks

Frequency: 3 days per week

The Velocity Winger is a 4-week program designed specifically for rugby wingers aiming to dominate in both open-field running and aerial contests. The plan focuses on building explosive acceleration, top-end speed, and jumping ability to beat defenders and secure high balls with confidence.

Through sprint mechanics, plyometric exercises, and targeted strength work, athletes develop the power, agility, and timing required to create separation, finish line breaks, and excel under pressure. Core stability and lower-body strength are emphasized to support repeated sprints and jumps while maintaining control and balance.

As it is structured for 3 days per week, the plan works perfectly alongside in-season team training and matches, allowing players to build speed and power without compromising on-field performance.

By the end of the program, wingers will move faster, jump higher, and feel more confident making dynamic plays — becoming a true threat on both the ground and in the air.

Plan Structure

The plan is structured to gradually increase in intensity, allowing for optimal adaptation and performance improvement.

1. Week 1: Introduction to foundational strength and basic conditioning exercises.
2. Week 2: Increased intensity with a focus on speed and agility drills.
3. Week 3: Advanced strength training techniques and endurance-focused workouts.
4. Week 4: Peak performance week with high-intensity sessions to maximize results.