How to structure an off-season rugby plan to build strength

The off-season is the best time for rugby players to build real strength. Without the weekly load of matches and tactical sessions, we can focus on long-term physical development—preparing for a stronger, more resilient in-season.

Reset first

The first 1–2 weeks should prioritise recovery and movement quality. We use light structural work, mobility, and aerobic conditioning to reintroduce sound movement patterns and clear any fatigue or small injuries from the season.

Train in progressive blocks

Our off-season rugby plans follow a phased approach, each designed to build on the last:

1. anatomical adaptation (2–3 weeks) Prepares the body for load—higher reps, tempo lifts, unilateral work.

2. maximal strength (4–6 weeks) Focuses on heavy lifts—low reps, longer rest, and compound movements.

3. strength-speed (2–3 weeks, optional) Transfers strength into speed—moderate loads, fast lifts, sleds, jumps.

Each block includes tailored prehab, recovery protocols, and accessory work based on injury history and position.

Position and role matter

Not all players need the same strength focus. Front-row players may target raw force, while backs often prioritise relative strength and speed. We customise each plan by position, playing style, and individual goals—whether you’re a high-work-rate flanker or an explosive winger.

Add conditioning with intent

We don’t let conditioning compete with strength work. Instead, we use it to support recovery and build capacity. Early phases use aerobic work (tempo runs, bike), while later phases introduce short sprints and repeat efforts.

Track load, avoid burnout in your rugby off-season plan

One of the biggest mistakes in the off-season is ramping up too fast. Our platform manages training loads and progression automatically—adjusting based on how you perform each week. That means more progress, less risk.

Strength with purpose

Off-season strength work isn’t just about size—it’s about being harder to move, harder to injure, and more effective on the field. Every plan on CURVA is built around your sport, your role, and your availability—so every session matters.