Hey {{First_Name|mate}},

The rugby season is done.

For some lads, that means switching off completely for the next few weeks.

No structure.
Odd gym session.
Few runs when guilt kicks in.
Bit more food.
Bit more beer.
“I’ll get back into it soon.”

Then pre-season hits and they feel horrendous.

Heavy.
Unfit.
Slow.
Underprepared.

The off-season is your biggest opportunity to actually improve.

Not just survive training.
Not just maintain.
Not just hope pre-season gets you fit.

This is the window where you can build the stuff that’s harder to improve during the season.

Strength.
Speed.
Power.
Conditioning.
Body composition.
Movement quality.
Recovery habits.

But only if you use it properly.

Most players go wrong because they do one of two things.

They either do nothing…

Or they train like bodybuilders.

Chest day.
Arms day.
Random leg day.
A bit of cardio.
No speed.
No power.
No rugby-specific plan.

That might make you feel like you’re training.

But it doesn’t always transfer to the pitch.

This off-season, your focus should be simple:

Build the base.

Get stronger.
Move better.
Sprint regularly.
Condition with a plan.
Fuel your training properly.

You don’t need to smash yourself every session.

You need structure.

Because next season doesn’t start when pre-season starts.

It starts now.

Train like a player,
Craig Jones
Rugby Performance Coach

P.S. Over the next few weeks, I’m going to break down what your off-season should actually focus on — starting with strength next week.