PRESEASON FOR RUGBY - A Complete Guide

🏉 The rugby preseason can be chaotic without structure. In this video we explore a way in which we can implement structure and programming to gain specific adaptations for the season ahead.
👉 I discuss ways in which S&C can sync with rugby to ensure skill development is continued over the summer.
👨‍💻 S I X - W E E K - P R O G R A M 👨‍💻
I detail a six week program for the rugby preseason including weekly split/ sets/ reps progressions etc.
😂 I should probably warn you that this isn’t a 2 day a week program
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💪 Grab the full 12 WEEK GROW PROGRAM ⤵️
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🏃‍♂️ Grab the full 12 WEEK SHOW PROGRAM ⤵️
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💨 FULL 12 WEEK GO PROGRAM ⤵️
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🏉If you can only train in the gym 3 x per week this 3 MONTH S&C program is perfect for you ⬇️⬇️⬇️
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⚠️ DO NOT TRY AND WIN THE SEASON IN WEEK 1 OF PRESEASON ⚠️The program is gradual and there are certainly opportunities during Week 1 to go hard! However, don’t add extra volume etc, stay with the plan and enjoy the gradual increase to ensure you’re at your best for the games.
🐻 We implement this model and approach at Biella Rugby Club to enjoy success and long term athletic development.
👨‍💻 I talk about the Biomotor Abilities Model in this video; however, I discuss it only as a way in which to organise training (broadly) for rugby. The fundamental abilities are endurance, strength, speed, coordination and flexibility. Derivatives from each core ability are; power, agility, mobility and balance. I’ve found that such a model can be used as a framework to guide specific adaptations. Hopefully it make sense when you get to that stage of the video...
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ℹ️ My channel is for entertainment, information and education purposes only. Please take time to read my disclaimer:
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[@CoachFmt]

Hey guys, thanks for taking the time to watch my video. It was fun to make and a learning experience from a video-making point of view. I hope you find it insightful, entertaining and informative. I’ve got a bet with a friend to see if anyone spots a little mistake 😉. Let me know if you spot it (don’t worry, it’s nothing to do with the programming content). 🙋‍♂️ Happy training.

[@wynandscholtz1783]

No, thank you coach. This is awesome

[@kirkboussougou3870]

I've been wanting to see more about this.. Thank you so much this has really boosted my knowledge into the game.

[@CoachFmt]

Glad I could help!

[@jonathanlock337]

Class video and I'll definitely be using this in my pre season. Keep them coming 💪

[@CoachFmt]

Glad you enjoyed it 🙋‍♂️

[@ishakojonskis213]

Nice work buddy. Enjoyed this video.

[@CoachFmt]

Thanks mate, glad you enjoyed it.

[@leecav2650]

Hey, great video this is my 2nd season at my club listening to you and seeing this video has helped me out massively.

[@CoachFmt]

Glad to hear it helped a bit buddy 🙌

[@user-li5xb5qj7q]

Hi Fraser. This is really outstanding. Your videos more generally are also extremely well done. Thanks for sharing this information - it takes an awful lot of work to produce such thoughtful and well-edited vids. Cheers from the gym in sunny Adelaide 👍

[@CoachFmt]

Thanks for the kind words. Appreciate it 🤝

[@joelitavui1304]

mazing video, the intro was amazing !

[@CoachFmt]

Thanks mate 🎩

[@jourdanblessyn2435]

More quality content from one of the leaders in S&C rugby 🙌🏽

[@CoachFmt]

Appreciate that matey 🙌

[@tomo.2126]

Very nice, now ill just have to decide between this program and the ignition program

[@CoachFmt]

Ignition is an awesome 3-per-week block system based program...But if you can train a little more, crack on with these 💪

[@michaelzov798]

Great video!!

[@CoachFmt]

Thanks buddy 🙏

[@georgeatte788]

This is not just the best video regarding rugby S&C but sport related training. Amazing work has been done to make this video. Well done ! Honestly when you said the video can take 4 hours if you explained everything, I felt ready to sit 4 hours here haha.

[@CoachFmt]

Hi George, that’s very kind of you. I’m glad you enjoyed it. Cheers 🙌

[@petermcalister8750]

Big love to Biella from the McAlister family 🤙🤙🙏🙏

[@CoachFmt]

Thanks Peter.

[@joelitavui1304]

Thank you so much for this great video, I recently came across your channeling and it has been so helpful and deeply informational. I was wondering if I had an extra month before my season starts how I would I modify the prep phase and the 4 sub phases. Would I just add and extra week to the each sub prep phase ?

[@CoachFmt]

You’re welcome. If you have a 16 week preseason you’re a lucky player! I would be temped to extend the gen. prep. phase only. Fair few ways to do it depending on what your main goals are.

[@joelitavui1304]

thank you !!! @@CoachFmt

[@CraftingwithKas]

I'm 18, and had to stop playing at 16 due to a back injury, and finally after two years I'm ready to start playing, thank you for the video, I'm gonna start training for next season so I can get back into the full swing of things, i fucking miss playing so much and am so hyped to start again next season. I have to get back into shape first after not playing for two years

[@CoachFmt]

Glad to hear you’re able to get back out there again. Quite right to take your time and bring your fitness back up steadily for next season. Slow, steady and consistent wins the race. Best of luck!

[@Rugger02]

Спасибо за подобные видео!

[@CoachFmt]

You’re welcome

[@bulelwabulet3375]

I'm 16 years and I'm a halfback can you please make a video that scrumhalf drills for strength and weight lifting

[@CoachFmt]

Hi mate, I can make a strength-training video for younger players. yes. However for now, I would advise not being too specific with the strength training work. Certainly practice specific skills for a scrum half (speed of pass/ box kicks etc). Though from a strength training viewpoint, at 16yrs old I would recommend mastering the basics like; squat, overhead press, pull ups, trunk work etc.

[@bulelwabulet3375]

@@CoachFmt okay sir

[@Jamiebmurray]

Excellent Fraser

[@CoachFmt]

🙏 Thanks Jamie

[@tjrugbymuscle]

Mate, let me know if you want an extra gig as an editor (I'll give you more drone beach shots) Great video though and great insight for your subscribers here mate, I hope they use it!!

[@CoachFmt]

Ha, cheers TJ. 🎥 Getting there, getting there. Thanks buddy.

[@anguscrawford381]

Class video

[@CoachFmt]

Glad you enjoyed it mate.

[@anguscrawford381]

@@CoachFmt yeah definitely did. I play rugby league in Australia and will definitely be using most of this as a guide through my next preseason!

[@jonathanlock337]

Have you got any rugby conditioning games videos available on this channel? Or could you do one in the future maybe??

[@CoachFmt]

That’s a great video idea. We have a lot of different con. games planned starting next week, so that’s a video I certainly could make and share in the future ✅

[@jonathanlock337]

OK that would be great. Look forward to it 👍

[@Fenar_]

Hey man, great video. Helpful for practising my programming for athletic clients. Don't think you need the music the whole time though =) The information is interesting enough.

[@CoachFmt]

Hi mate, thanks for the feedback. I was wrestling with the idea at the time, though I think you are right - bit less music next time! Thanks 🙏

[@dehonore]

I’m a fit 56 year old Hooker. I consider myself a lean muscular #2. I could run a marathon or ruck down tomorrow. I thank my family for great genes. With the onset of Hookers playing a lot more in the loose. The question. Can I be a lean, muscular Hook?

[@CoachFmt]

John, if you’re 56 and could run a marathon or play a game of rugby then my advice is this: do whatever you have been doing and nothing else! It’s clearly working wonders for you🙌 Enjoy 🏉

[@vmrpostman]

how could I implement this training routine if I have rugby training with my club on a Tuesday and Thursday

[@CoachFmt]

If you’re tight on time and can’t do a lift into a rugby session (no gym at the club), you could follow another split and programme. Something like this might be a more manageable structure for you: Monday - Full body gym session Tuesday - Rugby (speed warm up) Wednesday - Off Thursday - Rugby (speed warm up) Friday - Full body gym session Saturday - Upper pump session (or insert work-on) Sunday - Off

[@mareza2442]

❤keep it up do you have maybe a good program for a 15 yearold scrumhalf i am very skinny and short

[@CoachFmt]

Hi, thank you. I would encourage you to check out the In Season video I made which puts players into two categories. That video explains (and gives full programme details) of what a u16 S&C programme could look like.

[@riprafaie9575]

Hey im a prop and my game is 3 weeks from now can u give me advice on training my neck and upper body and my legs

[@CoachFmt]

Hello, I would hope that you are already using a S&C program and you’re not 3 weeks out from a game with no training experience?! If you feel under prepared, I would 100% recommend speaking with your coach. He/she will be able to convey what the demands of the role are and the particular significance of the competition/ game. Additionally, checkout my Neck Strengthening video: kzbin.info/www/bejne/d5jPnJx4hMyCZ7s Though again, speak with your local coach if your are unsure or nervous about an upcoming game - they’re coaches for a reason! They’ll be able to guide you through what is best for your particular situation in most cases. best of luck 💪 🏉

[@howww_0]

Are the programs still available on the website coz the link isn't opening

[@CoachFmt]

Hi mate, yes indeed. www.rugbystrengthandconditioning.com

[@goncalobrah]

Why do you have different trunk exercises? and When it says 3a. and 3b. is that a superset?

[@CoachFmt]

Thanks for the question - that’s correct, 3a. 3b. would mean a superset. Do you mean why do the trunk exercises change from week 1-3 or from day to day?

[@goncalobrah]

@@CoachFmt yes and why are the sets so high on squat and bench press and then on the other exercises it’s only 3 sets ?

[@OllieDunn06]

@@goncalobrahcompound movements are the most important lifts.

[@petermcalister8750]

Is this Biella rfc?

[@CoachFmt]

Yes indeed.

[@goncalobrah]

Why do you have different % on each week ?

[@CoachFmt]

To encourage adaptation. 5 x 10 @ 65%, tough but doable and should certainly have some reps in reserve during the first few sets. With all 50 reps completed in good form, the aim should be to increase the load the following week. Naturally, if an athlete only achieved 8 or 9 reps in the last few sets, their objective the following week would be to achieve the full 50 reps with 65%. Then of course, with the drop in volume (3 x 10/ 30 reps) in Week 6, a greater load can be used than the previous weeks.

[@Kabaadi_updatesajjkal]

Coach Can u send me one month schdule for whole workout ?

[@CoachFmt]

Hi there, there’s a full 6 weeks detailed in the video for one of the programs ✔️ You can access a full 12 weeks at my rugby strength and conditioning website via the link in the video description 🙌

[@jacksonzabierek1795]

In your program, it seems like the upper body is more emphasized than lower body. For example in weeks 4-6 you had a squat + shoulders day and then one all legs day, while you had two gym sessions completely dedicated to upper body. Why is this? Is upper body more important for rugby specifically?

[@CoachFmt]

Jackson, great question! And thanks for watching my video in detail. No upper body isn’t more important for rugby specifically. There are a few reasons I structured the “Grow Program” as described in the video. Ultimately we want strong legs and the ability to run fast, with a strong upper body and a good amount of “muscle armour” on the upper body. The priority in the Grow Program is to bring about hypertrophy adaptations while not neglecting (but not prioritising) running at that stage. We know through research from Brad Schoenfeld that 10sets or more per week is generally better for muscle hypertrophy than

[@jacksonzabierek1795]

@@CoachFmt Thank you for the in depth reply. In short, the legs require more recovery after a running session and therefore receive less attention overall in the weight room.

[@efeyldz4279]

Çumralılar bununbeğendi

[@CoachFmt]

Thanks - I’m glad. 🙌

[@bjornekdahl721]

Video begins at 2:50. You're welcome.

[@CoachFmt]

Hi Björn, thanks for your comment. Ah yes, in this video I really wanted to 'set the scene' and prepare viewers to buckle down for an information heavy video. In other videos I’ve gone straight into it at 8s. Admittedly, I’m still experimenting with KZbin/ video making and what works best with my personal style of presenting. I imagine I’ll probably be learning the video side of things for a fair while. Thank you for your patience as I go through this process 🙏 🙌.

[@user-ob6sb2gx5k]

Wat ur email pls uce?

[@CoachFmt]

All contact details found on my website. www.rugbystrengthandconditioning.com