Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Strength / Mass / Power / Speed Programs › Off Season Training Plans – As another ITM Cup closes with a wonderful record setting
- December 5, 2012 at 3:20 am #23659
Off Season Training Plans
As another ITM Cup closes with a wonderful record setting 5th title in a row to the Canterbury team,
players, trainers and coaches minds will start turning to preparation for next season. Personally
I believe that a player needs about 2 weeks off physically but 4 to 6 weeks off mentally from the
rigours of the game. Whatever time you have you can plan the work around your schedule to
achieve the best possible result you can, given the time you have available to you. I am currently
based in Australia and since they do not have a professional competition immediately below the
level of SupeRugby they have a wealth of time to physically prepare, the following are a few week
plans allowing you to develop into the preparation to ensure injuries and minimised and results in
physical performance are optimised for the goals you set your players.
I am a firm believer that since during the season we take weekends away from players to play and
travel that during the off season preparation we get all our work down Monday to Friday to ensure
that players have time away from rugby to spend exclusively with family and friends.
Intro & Down Load week – 2 days/4 sessions
Week 1 – 3 days/6 sessions
Week 2 – 4 days/7 sessions
Week 3 – 5 days/8 sessions
Depending on what time you have available for off season you can repeat this cycle twice or simply just one time through. Session times will vary in duration but will usually be around 60 minutes in duration. Most of the activities are self-explanatory but for Major Game you could do any other sport that you feel would transfer both relevant skills and fitness back to rugby; I am a huge fan of European Handball and Basketball for this spot in the weekly time table.
Being a former Crusaders trainer I would like to dedicate this article to Tabai Matson (Head Coach), Mark Drury (Trainer), George Whitelock (Captain) and all associated with the successful Drive for Five Canterbury season, well done guys you have made this old s & c coach very happy, cheers, ashley jonesDecember 6, 2012 at 10:52 pm #25421
I just joined and I can’t seem to be able to open the files. Could someone help please? Thanks.December 6, 2012 at 11:22 pm #25415
Hi Prorocol. Have you confirm your email address?
SteveDecember 7, 2012 at 6:48 am #25422
It’s working now.
Thanks Steve.January 18, 2013 at 11:19 pm #25419
Hey steve, I have a similar problem to protocol, how do you confirm your email address if indeed thats what fixed the problem?January 20, 2013 at 4:57 pm #25420
Don’t worry, seems to have been resolvedApril 6, 2013 at 8:58 am #25418
How do you confirm your email address?
SatoApril 8, 2013 at 10:41 pm #25417
By clicking on the link in your confirmation email
steveApril 10, 2013 at 2:12 pm #25423
Hi I’ve just joined and I can’t access the routines ,thanks for your helpJune 27, 2013 at 11:45 pm #25424
I also can’t view the attached programsJune 28, 2013 at 12:13 am #25416
You will need to confirm your email address. Please let me know if this is still not working for you?
steveJune 28, 2013 at 12:34 am #25425
Email has already been confirmedJune 28, 2013 at 12:35 am #25426
And it still does not work
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