Top-End Speed Plan (outdoor sessions incl.)

Program Type: Speed Training

Length: 4 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.

Top-End Speed Plan (outdoor sessions incl.) is a 4-week program designed for rugby backs aiming to maximize sprinting speed and acceleration. With outdoor-focused sessions, the plan emphasizes real-world field conditions to improve running mechanics, stride efficiency, and top-end velocity.

Athletes will engage in sprint drills, resisted acceleration work, plyometric exercises, and agility-focused conditioning to develop explosive lower-body power and reactive movement. Core stability and hip strength are prioritized to enhance speed control and injury resilience during rapid changes of direction.

By the end of the program, backs will reach higher top-end speeds, accelerate faster, and move more efficiently on the field — gaining a competitive edge in open play, line breaks, and defensive evasion.

Plan Structure

The plan is structured to gradually increase intensity and complexity over the four weeks, ensuring that you build a solid foundation before tackling more challenging workouts.

1. Week 1: Introduction to speed training with foundational drills and moderate intensity.
2. Week 2: Increased intensity with focus on sprint mechanics and acceleration techniques.
3. Week 3: Advanced speed drills and agility work to enhance quickness and reaction time.
4. Week 4: Peak performance week with maximum effort sprints and game simulation scenarios.

The plan includes 2 types of sessions:

1. Speed and Agility Sessions
2. Endurance Conditioning Sessions