FEEPO 12 Week Preseason Programme (Combined gym and fitness)

Get Faster, Fitter, and Stronger—prepare for the best season of your career with our comprehensive pre-season training program. This program is designed to push you to your limits and ensure you are fully equipped to meet the demands of rugby when the season begins.

What’s in the Program?

Block 1: Functional Hypertrophy + Aerobic Base

• Build usable muscle

• Improve aerobic capacity

• Develop tolerance for future running loads

• Bulletproof your joints

Block 2: Strength + Aerobic Power

• Develop strength

• Build robustness for running and contact situations

• Develop Maximal Aerobic Speed (MAS)

Block 3: Strength Speed + Anaerobic Threshold

• Convert strength into speed and power

• Create opportunities to set benchmarks for future training

• Transform your fitness base into repeatable high-speed actions

Components of the Program

• Schedule:
  A day by day program which maps out training sessions around club training.

• Gym:
  Progressive weights training sessions focusing on Hypertrophy, Strength, and Power.

• Fitness:
  Progressive running sessions and off-feet conditioning aimed at enhancing endurance.

• Speed & Agility:
  Plyometrics, drills, and sprint sessions designed to improve your speed and give you an edge over the competition.

• Prehab & Recovery:
  Injury-proofing strategies to keep you in top condition.

This program can be completed alongside club training sessions twice weekly.

Who Is This For?

While prior experience is recommended, it is not necessary to undertake this training program. We incorporate regressions and progressions throughout the sessions to ensure suitability for all fitness levels. If you are entirely new to gym training, we recommend beginning with our Beginners S&C Program.

Need Nutrition Guidance?

Consider exploring our Recipe E-Book for Rugby Players to enhance your nutrition plan alongside