Hey {{First_Name|mate}},
I wasted plenty of off-seasons guessing, not because I didn’t train hard, I did, that was never the issue. The issue was I didn’t have a proper plan. I’d finish the season, have a bit of time off, then get back in the gym and do what felt right.
Bit of push/pull/legs.
Heavy bench because it felt good.
A few runs when I felt guilty.
Maybe a circuit to convince myself I was getting fitter.
And I probably did improve bits here and there.
A bit stronger.
A bit fitter.
A bit bigger.
But looking back, a lot of it didn’t really transfer.
I wasn’t asking:
“Will this make me a better rugby player?”
I was asking:
“Have I trained hard enough today?”
That’s a big difference, because you can train hard all off-season and still not build what you actually need for rugby.
You might need to be faster over 10 metres.
Stronger in contact.
Fitter late in games.
More powerful in the carry.
More robust so you stop picking up niggles.
But if your training doesn’t aim at those things, you’re just hoping it works and I’ve done that. It doesn’t work as well as you think. The off-season is your best chance to build what you can’t build properly during the season.
Strength.
Speed.
Power.
Conditioning.
Size.
Recovery.
But only if you go into it with a target.
Not random sessions.
Not copying your mate’s split.
Not smashing yourself for the sake of it.
Go into sessions with these.
A clear target.
A clear structure.
A reason behind the work.
That’s what I’d change if I went back.
I wouldn’t just ask, “What session am I doing today?”
I’d ask: “What am I actually trying to build this off-season?”
Because the players who make the biggest jump next season won’t just be the ones who graft the most. They’ll be the ones who train with the most intent.
Not doing random sessions.
Not guessing.
Building what transfers.
Next week, I’ll talk about another mistake I used to make:
‘I thought I had to smash myself every session.’
Train like a player,
Craig Jones
Rugby Performance Coach
Want the full system? → Complete Rugby Performance
