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 the two most fundamental 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 and discover how to improve your fitness through conditioning workouts you can take at your own pace. We’ve also built in recovery and wellbeing guidelines to help your body adapt and stay healthy; so that you keep performing at your best week in, week out.

Programme Contents:

• Weekly Planner

• Warm Up and Injury Prevention Drills

• 2 x Weights Sessions per week

• 1 x Off-Feet Conditioning Session per week

• Optional Strength Testing Instructions

• Recovery and Wellbeing Guidelines

• Training Tracker

Whether your goal is to feel fitter, stronger, 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.

The Ultimate Gym Only Pre-Season Programme

Get stronger, more muscular, more resilient, and more powerful for the upcoming rugby season.

This programme will improve your physical condition through structured and progressive gym training. The programme is based on the following system:

get stable > get strong > get fast

Through periodisation you can be confident that you’ll be physically equipped for the demands of rugby. Not only will you dominate your opposition but your injury risk will be reduced, so you can play week in week out.

Over 12 weeks, you’ll train:

Block 1 - Functional Hypertrophy
Build useable muscle
Improve muscular capacity
Develop tolerance for future running load

Block 2 - Strength
Convert size into strength
Build robustness for running and contact

Block 3 - Strength Speed (conversion to power)
Convert strength into speed and power
Provide opportunity to set benchmarks for future training

Who’s this for?

Any player looking to improve their performance and resilience for the upcoming season. All main lifts have regressions and progressions so there should be something for experience level!

NB
If you’re completely new to gym training, we recommend completing our beginner S&C programme first.

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Want more than just gym?

Check out our COMPLETE PRESEASON programme which includes Fitness, Speed and Agility training to give you everything you need this pre-season.

Your launchpad rugby strength and conditioning programme.

What’s included:

✅ Bodyweight Strength Programme
- a progressive 4-week plan you can do anywhere, no gym required. Perfect for building strength, power, and conditioning at home or on the go.
✅ Running Conditioning Sessions
- rugby-specific fitness sessions designed to bulletproof your joints and reduce injury risk, and improve your aerobic capacity to meet the demands of the game

Together, they’ll help you move well, build strength, and become game-ready without needing any equipment or needing to know advanced techniques.

This is the perfect programme if you are a complete beginner to rugby and/or to gym training.

It starts with the first step - then keep going.

Your no-equipment rugby starter kit — move better, get stronger, anywhere.

Build your rugby foundation with two essential programmes:

✅Bodyweight Strength & Conditioning Programme
- a progressive 4-week plan you can do anywhere, no gym required. Perfect for building strength, power, and conditioning at home or on the go.
✅ Mobility Essentials
- rugby-specific drills to bulletproof your joints, improve range of motion, and reduce injury risk.

Together, they’ll help you move well, build strength, and become game-ready without needing any equipment or needing to know advanced techniques.

Worth £30 if bought separately — yours for just £24.99.

👉Bundle & Save — Start your foundation today.

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.

Everything You Need This Pre-Season

Accelerate your fitness for 7s in two key areas: endurance and repeatable speed.

Endurance - keep working hard throughout the whole 7s tournament.
Repeatable speed - work at a high intensity time after time.
These two elements together will make you a weapon of a 7s player!

Pick-n-mix 8 different conditioning sessions based on your goal and training schedule. The manual contains:

• training schedule

• 1x warm up plan

• 2x aerobic pitch sessions

• 2x anaerobic pitch sessions

• 2x gym based aerobic sessions

• 2x gym based anaerobic sessions

Each pitch session is completely mapped out with easy to follow instructions. Plus, each session prescribes sets and reps for Beginners, Intermediates, and Advanced players; this programme is for all levels - no previous experience needed.

A speed training programme designed to make you faster in just 3 weeks.

The programme includes weekly progressions for sprint drills, plyometrics, acceleration, and top speed.

NOT JUST FOR BACKS!
Speed is the most important physical component in rugby performance. Every player on the pitch needs to be as fast as they can be.

You don’t need any equipment except for a light (3-5kg) medicine ball for the optional med ball exercises.

The programme includes options for beginner and intermediate levels.

Unique access to demos also included.

It is recommended you have a good strength and plyometric base before completing this in order to maximise benefits.

Best time to complete this programme? Any time you want to boost your speed!

It’s BRONCO time baby! Test your fitness and train effectively to get fitter this season.

Maximal Aerobic Speed (MAS) refers to the slowest running speed at which maximal oxygen uptake occurs (VO2 max) - i.e. the speed at which your aerobic system is optimally utilised.

We train this energy system by running intervals at percentages of your MAS score with strict work to rest ratios.

Through this method of training we can improve your running efficiency, running load tolerance, and aerobic power. All these attributes help you play faster, for longer.

This programme includes:

• Bronco test protocol

• Maximal Aerobic Speed Calculator

• a bespoke 6 week progressive fitness programme

• based on 2x per week running sessions

• target meters to cover based on your ability to maximise your training adaptations

This programme is suitable for all abilities.

(The use of this programme requires Excel)

Rugby Mobility Essentials

Your toolkit for recovery and preparation. Designed for women’s rugby players, this bundle includes essential mobility exercises to improve range of motion, relieve muscle tension, and help prevent injuries.

Exercise focus areas:

• Ankles

• Shoulders

• Back

• Hips

Train smarter, recover faster, and play stronger - and for longer!