Kickstart your rugby journey with our 8-week training programme built especially for women who are new to structured training.
If you’ve never followed a programme before, this is the perfect first step. Over 8 weeks, you’ll be guided through all the key areas of athletic development in a way that’s simple, supportive, and designed to build your confidence.
You’ll learn the basics of strength training with beginner-friendly gym sessions, discover how to improve your fitness through conditioning workouts you can take at your own pace, and build resilience — both mental and physical — as you see yourself progress each week. We’ve also built in recovery sessions to help your body adapt and stay healthy, while speed and agility drills will steadily sharpen your movement, so you feel faster, springyer, and more powerful on the pitch.
Programme Contents:
Weekly Planner
Warm Up and Injury Prevention Drills
2 x Weights Sessions per week
2 x Conditioning Sessions per week - off-feet and on-feet
1 x Speed and Agility Session per week
Optional Strength Testing Instructions
Recovery and Wellbeing Guidelines
Training Tracker
Whether your goal is to feel fitter, stronger, faster, or more confident in your game, this programme gives you the foundation to achieve it. Step by step, you’ll develop the skills, habits, and belief that will set you up for success in rugby.
Raise Your Game today, and see just how far you can go.
Kickstart your rugby journey with our 8-week training programme built especially for women who are new to structured training.
If you’ve never followed a programme before, this is the perfect first step. Over 8 weeks, you’ll be guided through all the key areas of athletic development in a way that’s simple, supportive, and designed to build your confidence.
You’ll learn the basics of strength training with beginner-friendly gym sessions, discover how to improve your fitness through conditioning workouts you can take at your own pace, and build resilience — both mental and physical — as you see yourself progress each week. We’ve also built in recovery sessions to help your body adapt and stay healthy, while speed and agility drills will steadily sharpen your movement, so you feel faster, springyer, and more powerful on the pitch.
Programme Contents:
Weekly Planner
Warm Up and Injury Prevention Drills
2 x Weights Sessions per week
2 x Conditioning Sessions per week - off-feet and on-feet
1 x Speed and Agility Session per week
Optional Strength Testing Instructions
Recovery and Wellbeing Guidelines
Training Tracker
Whether your goal is to feel fitter, stronger, faster, or more confident in your game, this programme gives you the foundation to achieve it. Step by step, you’ll develop the skills, habits, and belief that will set you up for success in rugby.
Raise Your Game today, and see just how far you can go.
