Unlock Peak Performance: 8-Week Strength and Conditioning Blueprint for Social Touch Rugby Athletes

Will Duru

Are you a team sport athlete looking to enhance your performance and prevent injuries? Look no further. With a decade of experience in strength and conditioning, I can guide you through understanding the specific anatomy and energy systems your sport demands. It’s crucial to recognise that effective training is not about the quantity of effort but the quality and intelligence behind it. For instance, a touch rugby player wouldn’t benefit from long-distance running—such a mismatch in training could actually impair performance and potentially lead to injuries. Similarly, a 100-meter sprinter would find no advantage in long-distance running.

The goal of this program is to assist you in developing strength, explosive power, correcting muscle imbalances, increasing anaerobic capacity, and enhancing muscle stability. Achieving these objectives requires focused strength training and the appropriate form of anaerobic explosive exercises.

The graph is divided into phases

This graph explains the cycle of training before, during and after season.

Preparatory Period

This is usually the off-season where the focus is on building general physical conditioning (increased volume, lower intensity).

Transition Period

Here, the training becomes more specific to the sport, with a focus on increasing intensity and decreasing volume to prepare the body for higher loads.

Competition Period

Training volume is reduced further to allow the body to recover and peak in performance for competition. Intensity may remain high, but the total quantity of work is less to prevent fatigue.

Transition Period (active rest)

After the competition, the athlete enters a period of active rest, where training is reduced significantly to allow for recovery before the next training cycle begins.

This 8-week strength and conditioning training program is tailored for touch rugby players who are in the transition and competition period. To learn more about strength and conditioning, check out the following highlighted article.

Warm-up

A warm-up before each session is important before training.

	Sets	Reps
500-meter row
World’s greatest stretch	2
Walkout into pigeon stretch	3	20 seconds hold
Standing Wall Hamstring stretch	3	20 seconds hold
Thoracic spine cat-cow stretch	3	8

Day 1: Strength - Lower Body

	Sets	Reps
Pistol Box squats	4	16 (8 on each leg)
Crab WalK	4	5-meter length
Leg press (single leg)	4	16(8 on each leg)
Bulgarian split squats	4	16(8 on each leg)
Trap bar deadlift or Barbell RDL	5	3-5
Swiss ball Hamstring curl	4	20(10 on each leg)
Machine hip thrust or barbell hip thrust	5	8-12
Weighted Calf raises	5	15

Day 2: Power, Balance, and Stability

	Sets	Reps
Box Drop Jumps	4	6
Medicine ball slams	4	10
Dumbbell snatches	4	12 (6 reps on each arm)
Bosu ball dynamic lunges	3
Sled pull	3	10-meter length
Bosu ball ankle stability (single leg)		20 seconds hold on each leg
Dumbbell farmer’s walk	4	10-meter length
Wall sit	4	45 seconds

This training focuses on making you stronger and more powerful for touch rugby. It’s not about doing a lot of exercises but about doing the right ones.

Disclaimer: The ideas in this blog post are not medical advice. They shouldn’t be used for diagnosing, treating, or preventing any health problems. Always check with your doctor before changing your diet, sleep habits, daily activities, or exercise. WILL POWER FITNESS isn’t responsible for any injuries or harm from the suggestions, opinions, or tips in this article.

Like this article? Let us know in the comments below.

Scott Littlefield

16:17 22 Apr 24

I have been training with Will for almost 2 years. He has the right balance between pushing my strength and fitness, whist also working on my boxing technique. Great guy and he really knows his stuff.

Tori Leech

16:05 27 Mar 24

Will is such an amazing PT I couldn't recommend him enough. He comes up with structured plans that keep things varied and interesting but that also allow you to see how far you're coming. I did one strength session a week with Will and the progress I saw in just 6 months was phenomenal. He gives lots of great advice and he's happy to push you as much as you'd like.He's also a very genuine person and really easy to get along with and talk to. You definitely won't regret working out with Will.

Laura Palacio Trinidad

11:19 27 Mar 24

I asked Will for help when I was stuck on my Olympic lifting and it was a game changing. He helped me improve my technique and since then weights are coming up easier, we all love PBs :)Will is very knowledgeable and patient. I highly remember him as a coach.

Lucinda Charley

10:22 27 Mar 24

First of all, It's a pleasure to have been trained and worked Will. His dedication to his work as a professional person is pristine.He has set goal for his clients and demands that it is achieved. Very caring and determined man.I believe he will excel with ease. Strength and honour for Will.

Bella Weil

20:28 07 Mar 24

The absolute best PT. Not just getting you fitness results, but making every session fun!

Daisy Blackshaw

19:08 03 Jan 24

I began sessions with Will when I was new to strength training, I was nervous to begin with however that quickly went away as Will was so easy to get on with. He took his time explaining each exercise and made me feel comfortable and confident in my abilities. He also offered to add boxing to end our sessions as I’d mentioned that it was something Id previously enjoyed which I was grateful for. I’m now much more confident weight training alone and no longer feel intimidated by it, but if I ever have something I’m unsure about I know Will is always happy to help. I couldn’t have asked for a better PT.

Unlock Peak Performance: 8-Week Strength and Conditioning Blueprint for Social Touch Rugby Athletes

Will Duru

The graph is divided into phases

Preparatory Period

Transition Period

Competition Period

Transition Period (active rest)

Warm-up

Day 1: Strength - Lower Body

Day 2: Power, Balance, and Stability

Will Duru

Like this article? Let us know in the comments below.

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