Pre-Season Rugby Training: Build Power Without Burning Out
Pre-season is where players win starting shirts—or lose entire seasons to early burnout.
Too many rugby players treat pre-season like a punishment. Two-a-days. Max-out lifts. Brutal pitch sessions. All gas, no brakes. By week four, they’re cooked. By week six, they’re injured.
Smart pre-season rugby training isn’t about surviving. It’s about building.
The goal? Hit the ground strong, fast, and injury-free when the season kicks off—not crawling to the physio room.
Why We Periodise Strength Differently by Position
Not every rugby player needs the same plan.
- Props need max strength and trunk stability
- Wingers need speed, elasticity, and horizontal force
- Back-rowers need repeat effort power and aerobic durability
- Centres need lateral movement, decel strength, and core control
Generic pre-season blocks miss all of that. CURVA doesn’t.
Our position-specific plans are built around:
- Your role and playing style
- Your performance priority (speed, strength, power, endurance)
- The number of weeks until your first match
- Your current physical state—fresh, rehabbing, or returning from rest
We don’t just train you hard. We train you smart.
CURVA’s Recovery-First Pre-Season Model
It’s easy to go hard in pre-season. What’s harder—and more important—is knowing when to pull back.
That’s why CURVA includes:
1. Weekly Load Cycling
- We vary volume and intensity to avoid redlining
- Peak weeks followed by deloads to consolidate gains
- You progress, not plateau
2. Integrated Recovery Sessions
- Our Mobility Hub guides your warm-ups, cooldowns, and mid-week resets
- Think joint prep, prehab drills, breathwork, and mobility flows
- Recovery isn’t an add-on—it’s programmed in
3. Built-in Conditioning Variants
- Aerobic base blocks (tempo runs, assault bike intervals)
- Repeat sprint and contact prep closer to season start
- All tailored to your body and goals
This is pre-season rugby training that respects the long game.
What a Smart Week Could Look Like
Example: Lock Forward, 6-Week Pre-Season Block
| Day | Focus |
|---|---|
| Mon | Heavy Lower + Anaerobic Conditioning |
| Tue | Upper Power + Mobility |
| Wed | Recovery / Active Range Work |
| Thu | Full-Body Strength + Contact Prep |
| Fri | Repeat Sprint Session |
| Sat | Game Simulation or Conditioning Top-Up |
| Sun | Full Recovery (Mobility + Optional Breathwork) |
No guesswork. No wasted reps. Just consistent progress.
Final Whistle
Pre-season isn’t about who suffers most. It’s about who’s ready when the whistle blows.
Your rugby plan should reflect your position, your goals, and your timeline—not someone else’s spreadsheet.
Start your personalised pre-season rugby training plan with CURVA today. Build strength. Stay fresh. Enter week one ready to dominate.
Ready to take your training to the next level?
Download CURVA Coach and get personalized strength & conditioning plans, track your progress, and access expert guidance—all in one app.
