The Blueprint for Success: Rugby Periodisation Explained

Getting stronger is one thing. Being at your strongest when it matters most is another. This is where rugby periodisation comes in. It’s the art and science of planning your training year to ensure you peak for the season - not burn out before it even begins.

At CURVA, we don’t believe in a one-size-fits-all training plan. We know that a one-off gym session, however intense, won’t get you where you need to be. Our app is built on a periodised model, ensuring every workout has a purpose in your overall plan.

Why Periodisation Matters

The biggest mistake an athlete can make is training too hard, all the time. This leads to overtraining, injuries, and a drop-off in performance. Periodisation prevents this by structuring your training into distinct phases. Each phase has a specific goal, building on the last to help you reach your peak performance when the first match kicks off.

In a sport like rugby, where the demands change throughout the year, a periodised plan is your blueprint for success. It helps you:

• Manage fatigue: By varying the intensity and volume of your training, you allow your body to recover and adapt.

• Minimise injury risk: A well-structured plan prevents overuse injuries and ensures you’re not pushing your body to the limit when it’s already fatigued.

• Maximise performance: It ensures you're building the right physical qualities at the right time, so you're powerful, strong, and conditioned on match day.

The Ultimate Guide to Strength & Conditioning (S&C) for Rugby Players →

The CURVA Periodisation Model

We break down the rugby year into three key phases, each with its own focus:

1. Off-Season (Recovery and Re-Building):

   • Goal: Rest, recover from the previous season, and build a foundational base of strength.

   • Focus: This phase is about muscle hypertrophy and rebuilding your body. We focus on general strength exercises with higher volume to prepare your body for the more intense work to come.

2. Pre-Season (The Engine Room):

   • Goal: Build explosive power and game-specific conditioning.

   • Focus: This is the most intense phase. We transition from pure strength to power training, incorporating Olympic lifts and plyometrics. We also ramp up our conditioning work to prepare you for the high-intensity demands of a match.

3. In-Season (Performance and Maintenance):

   • Goal: Maintain strength and power while managing fatigue and staying fresh for matches.

   • Focus: The goal here is to keep you at your peak. Training volume is lower, but intensity remains high. Our plans automatically adapt to your match schedule, ensuring you’re not lifting heavy weights in the days leading up to a match. We also have built-in mobility and recovery sessions to help you bounce back from each match faster.

Your CURVA plan adjusts automatically. Based on your goals and match schedule, we create a dynamic plan that helps you build a strong foundation, develop explosive power, and maintain your performance throughout the long season. No guesswork, just results.