BUILD STEADILY
The eight-week plan
Start at Week 1 when you begin this program.
Weeks 1–2
Learn the movements
Use two sets of the main exercises. Finish each set knowing you could do about four more good repetitions. New or returning players do Monday only.
Weeks 3–4
Build if you are recovering well
Regular lifters can use three main sets, finishing with about three good repetitions left. New lifters stay on two sets with about four left. Add Wednesday only if rugby training is unaffected.
Week 5
Take an easier week
Regular lifters use two main sets; new lifters use one. Keep the weight easy enough to leave about four good repetitions. Skip Wednesday strength.
Weeks 6–7
Build steadily
Return to the week 3–4 amount if fresh. Add only a small amount of weight when every set is controlled and you recover well.
Week 8
Reduce and review
Repeat the easier week. Review consistency, technique and how you feel at rugby with coaches. Do not finish with a maximum lift or fitness test.