09/03/2026
🏉 **RICHMOND GRIFFINS FALL OFFSEASON TRAINING PLAN**
**Recommended for experienced U14–U19 players**
Our primary competitive seasons are Spring 15s and Summer 7s. The fall should therefore be used to recover, improve athletic ability, and build the physical foundation needed for the next season.
This is not a bodybuilding program. Rugby players need to develop four essential qualities:
💪 Strength
⚡ Explosive power
🏃 Speed
🫁 Conditioning
Below is a four-day weekly program players can follow throughout the fall. Training days may be moved to fit school and family schedules, but players should avoid placing the two lower-body sessions on consecutive days.
# # WEEKLY SCHEDULE
**Monday:** Upper-body strength and power
**Tuesday:** Lower-body strength and power
**Wednesday:** Recovery
**Thursday:** Speed and athletic development
**Friday:** Recovery
**Saturday:** Full-body power and conditioning
**Sunday:** Complete rest
Each session should take approximately 60–75 minutes.
# # BEFORE EVERY WORKOUT
Complete the following warm-up:
• 3–5 minutes of light jogging, rowing, cycling, or jump rope
• 10 bodyweight squats
• 10 alternating lunges
• 10 glute bridges
• 10 push-ups
• 10 band pull-aparts or arm circles
• 20-yard high-knee run
• 20-yard butt-kick run
• 2 gradual accelerations over 20 yards
Players should finish the warm-up feeling loose and prepared, not tired.
# # MONDAY: UPPER-BODY STRENGTH AND POWER
**1. Explosive movement**
Choose one:
• Medicine-ball chest pass: 4 sets of 5 throws
• Medicine-ball overhead throw: 4 sets of 5 throws
• Push press: 4 sets of 3 repetitions
Rest 60–90 seconds between sets. Every repetition should be fast and controlled.
**2. Primary pressing exercise**
Choose one:
• Bench press
• Dumbbell bench press
• Weighted push-up
Complete 4 sets of 5 repetitions. Rest 2 minutes between sets.
**3. Primary pulling exercise**
Choose one:
• Chin-ups
• Assisted chin-ups
• Lat pulldown
Complete 4 sets of 5–8 repetitions. Rest 90 seconds between sets.
**4. Secondary push-and-pull superset**
Complete 3 rounds:
• Incline dumbbell press: 8–10 repetitions
• One-arm dumbbell row or seated cable row: 8–10 repetitions per arm
Rest 60–90 seconds after completing both exercises.
**5. Shoulder and contact preparation**
Complete 2–3 rounds:
• Band pull-aparts: 15 repetitions
• External shoulder rotations: 12 repetitions per arm
• Farmer carries: 30 yards
• Front plank: 30–45 seconds
# # TUESDAY: LOWER-BODY STRENGTH AND POWER
**1. Jump development**
Choose one:
• Box jump: 4 sets of 3 jumps
• Broad jump: 4 sets of 3 jumps
• Vertical jump: 4 sets of 3 jumps
Reset completely between repetitions. Do not turn this into conditioning. Stop if jump height or distance begins to decline.
**2. Primary squat**
Choose one:
• Goblet squat
• Front squat
• Back squat
Complete 4 sets of 5 repetitions. Rest 2–3 minutes between sets.
**3. Single-leg strength**
Choose one:
• Bulgarian split squat
• Reverse lunge
• Walking lunge
Complete 3 sets of 8 repetitions per leg.
**4. Hip and hamstring strength**
Choose one:
• Romanian deadlift
• Hip thrust
• Glute bridge
Complete 3 sets of 8 repetitions.
Then complete:
• Hamstring curl or stability-ball hamstring curl: 3 sets of 10-12 repetitions
**5. Trunk stability**
Complete 3 rounds:
• Pallof press: 10 repetitions per side
• Side plank: 30 seconds per side
• Dead bug: 8 repetitions per side
**6. Lower-leg durability**
• Standing calf raise: 3 sets of 15 repetitions
• Tibialis raise against a wall: 3 sets of 15 repetitions
# # WEDNESDAY: RECOVERY
Recovery is part of training.
Players should complete 20-30 minutes of easy activity, such as walking, cycling, swimming, or light ball handling. Keep the effort comfortable enough to hold a conversation.
Finish with 5-10 minutes of mobility for the ankles, hips, hamstrings, upper back, and shoulders.
This is not another conditioning session.
# # THURSDAY: SPEED AND ATHLETE DEVELOPMENT
Speed work should be completed on grass or turf while the player is fresh. Each sprint should be fast and technically sound. Take enough rest to maintain quality.
**1. Movement preparation**
Complete 2 rounds:
• A-march: 20 yards
• A-skip: 20 yards
• High knees: 20 yards
• Pogo jumps: 20 repetitions
• Lateral shuffle: 10 yards in each direction
**2. Acceleration**
• 4 sprints of 10 yards
• 4 sprints of 20 yards
• 2 sprints of 30 yards
Rest approximately one minute after 10-yard sprints, 90 seconds after 20-yard sprints, and two minutes after 30-yard sprints.
Walk back to the starting line. Do not rush the recovery.
**3. Change of direction**
Choose two drills:
• 5-10-5 shuttle
• T-drill
• Sprint 10 yards, plant, and return
• Five-cone zigzag
Complete each selected drill 3 times, resting 60–90 seconds between repetitions.
Players should concentrate on lowering their hips, planting securely, and accelerating out of the cut.
**4. Controlled plyometrics**
Complete 3 rounds:
• Pogo jumps: 20 repetitions
• Skater jumps: 8 per side
• Split-stance jumps: 6 per side
Rest one minute between rounds. Land softly and under control.
**5. Optional aerobic finish**
Complete 6–8 rounds:
• Run for 30 seconds at approximately 70% effort
• Walk for 60 seconds
The purpose is to build an aerobic base, not to leave the player exhausted.
# # FRIDAY: RECOVERY
Choose one:
• Complete rest
• 20-minute walk
• Easy bicycle ride
• Light stretching or mobility
• Casual passing and kicking
Players should arrive at Saturday’s session feeling recovered.
# # SATURDAY: FULL-BODY POWER AND RUGBY CONDITIONING
**1. Power movement**
Choose one:
• Medicine-ball scoop throw: 4 sets of 5 per side
• Medicine-ball overhead throw: 4 sets of 5
• Kettlebell swing: 4 sets of 8
• Sled push: 5 efforts of 15–20 yards
**2. Full-body strength circuit**
Complete 3–4 rounds:
• Goblet squat: 8 repetitions
• Push-ups: 10–15 repetitions
• Dumbbell or cable row: 10 repetitions per arm
• Reverse lunges: 8 repetitions per leg
• Farmer carry: 30 yards
Rest 90 seconds between rounds. Use controlled technique throughout.
**3. Rugby conditioning**
Choose one option.
**Option A: Field intervals**
• Run 50 yards at approximately 75% effort
• Walk back
• Repeat 8–10 times
**Option B: Tempo shuttles**
• Run 20 yards out and back
• Rest 30 seconds
• Complete 8 repetitions
• Rest 3 minutes
• Complete a second set if form and pace remain consistent
**Option C: Low-impact conditioning**
Complete 8 rounds on a bicycle, rower, or elliptical:
• 30 seconds of strong effort
• 60 seconds of easy recovery
**4. Finisher**
Complete 2 rounds:
• Front plank: 45 seconds
• Side plank: 30 seconds per side
• Farmer carry or suitcase carry: 30 yards
• Band pull-aparts: 15 repetitions
# # HOW HEAVY SHOULD YOU LIFT?
Use a weight that allows every repetition to be completed with good technique. Most working sets should end with approximately **two repetitions still available**.
Players should not attempt one-repetition maximums. Adding weight is appropriate only after every scheduled repetition can be completed with consistent form.
A simple progression is:
• Week 1: Learn the exercises and establish appropriate weights
• Week 2: Add one repetition where appropriate
• Week 3: Add a small amount of weight
• Week 4: Reduce the weight or total sets by approximately 25%
• Weeks 5–8: Repeat the progression using slightly greater resistance or better ex*****on
Progress does not require large weight increases. Five additional pounds, one additional repetition, a faster sprint, or better technique all represent improvement.
# # IF YOU CAN TRAIN ONLY THREE DAYS
Do not abandon the program. Use this schedule:
**Monday:** Combine the main exercises from Monday and Tuesday
**Wednesday or Thursday:** Complete the speed session
**Saturday:** Complete the full-body power and conditioning session
Consistency matters more than attempting an unrealistic schedule.
# # IMPORTANT SAFETY EXPECTATIONS
This program should be adjusted for each player’s age, experience, physical development, and injury history.
• U14 players and inexperienced lifters should begin with bodyweight, bands, medicine balls, goblet squats, and dumbbells.
• Barbell exercises should be performed only by players who have received proper instruction and have qualified adult supervision.
• Olympic lifts (including cleans, snatches, and jerks) should not be attempted without direct coaching.
• Pain is a signal to stop. Players should not train through an injury.
• Players with an injury, medical condition, or extended absence from exercise should obtain appropriate medical guidance before beginning.
• Sleep, hydration, and adequate nutrition are essential parts of the program.
Fall training should not leave players worn down before the season begins. The objective is steady improvement in strength, speed, power, movement quality, and durability.
**Spring players are built in the fall. Start now, remain consistent, and arrive in January ready to play rugby.**
