It is important to develop a minimal level of physical conditioning. In the past teams used to train lightly on Thursday with nothing on Friday or Saturday morning to prepare for Saturdays game - the modern player should be fit enough to perform a comprehensive warm up (30-60 minutes) on the morning of the game (like all other athletes). My basic philosophy is to develop the program so that we have a single unload period in the week, which is the period leading into the Game. Therefore Game day is day one of the program and Sunday is not a day off (to much time is lost unloading into (Friday off) and out of the (Sunday off) game on Saturday).

Sunday generally provides an opportunity for aerobic work (increases/maintains base and aids in recovery). Given Sunday is lightish Monday provides an opportunity for leg strength and/or power work. Tuesday is practise which is intensive (both upper and lower body). This may limit the recovery of the legs from weight training on Monday or Tuesdays practise may be compromised from Mondays strength/power work, however, there are limited options. Weights need to be done when the legs are "freshest" and given the cumulative effect of fatigue through the week until unloading starts on Thursday night /Friday morning, Monday seems to be the best time for leg strength / power / speed. Likewise power, speed and leg weights are done almost together due to limitations in time and the need to develop aerobic and anaerobic endurance.

The cumulative fatigue of Monday and Tuesday means that Wednesday needs to be light on the legs which may provide opportunities to perform some upper body work (remember Tuesdays practise will also fatigue the upper body). Given the lighter day on the legs on Wednesday, Thursday is an opportunity to go hard on the legs again - leg weights /power /speed with a moderate practise on Thursday evening. Friday could be a day off if required but some light exercise can be beneficial in helping recovery from Thursday leg exercises while providing some advantages to the aerobic system.

Most athletes in virtually all sports will tell you of the benefits of a comprehensive warm up in the morning before the game/event. This warm up should include 15-30 minutes of light aerobic activity, 10 minutes of "non-fatiguing" general body strength work followed by 15-20 minutes of flexibility work. This type of session prepares the body (and mind) for game day. Traditionally rugby players have complained that any exercise on Friday and/or Saturday would fatigue them for the game however if they are that unfit then it is unlikely that they will last 10 rather than 80 minutes

For simplicity I have made a lot of assumptions and simplifications in the example training programs and overviews that are presented below. The biggest simplification I have made is not to develop position specific training programs although this is an important aspect of an advanced program which should be developed by the player in consultation with their trainer. The examples I present have been developed in three categories; simple, advanced and representative which are described below. Again please remember the following information are general guidelines only meant to stimulate thought and discussion rather than to be followed blindly.

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• Should be the minimal that any senior player should undertake however it is my experience that this amount of training is often too much for many senior players.
• While the model may be limited in its construction it allows the player to fit training into their day.
• Remember this program is only an idea and you should seek professional advice so that your program will be modified for you as an individual

• This is the type of program that most senior rugby players should undertake which requires training twice a day for most of the season.
• While the model may be limited in its construction it allows the player to fit training into their day.
• Remember this program is only an idea and you should seek professional advice so that your program will be modified for you as an individual

• If you are serious about being a representative player then this is the type of commitment that you should undertake.
• Please note that the representative program is primarily structured for University students who can train more easily during the day
• People who have to work full time will need to modify training - the major modification being the performance of the speed / power work after work (maybe before leg weights). Remember speed / power training will not provide optimal results if performed to early in the morning.

Remember this program is only an idea and you should seek professional advice so that your program will be modified for you as an individual

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