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THE MATCH WEEK
Your weekly schedule
Fit the extra work around rugby, work and recovery.
- MONMain strength session
40–55 minutes including warm-up. Only if recovered from Saturday; reduce or skip it if you are still sore.
- TUEClub training
Team skills and conditioning. Agree any position speed work with coaches as part of this session.
- WEDOptional short strength session
25–35 minutes, or 20 minutes of easy walking/cycling instead. Add a few relaxed ball touches if fresh.
- THUClub training
Follow the coaches’ match preparation. No extra hard running or gym session afterwards.
- FRIRest and prepare
Optional 10–15 minute walk and gentle mobility. No heavy legs, hard intervals or new exercises.
- SATMatch day
Team warm-up and the match. Tell staff about any injury or unusual symptoms.
- SUNRecover
Rest, or 20–30 minutes of easy walking/cycling at a pace where you can talk comfortably.