Training Schedule

Training Frequency

Baeche & Earle (2008) outlined that during the rugby off-season an athlete can have 4-6 training sessions per microcycle. Furthermore, due to the advanced training status of the athlete, 4-7 training sessions are advised per microcycle (Baeche & Earle, 2008). As a result, a frequency of 5 training sessions a week performed in a split routine (lower body, upper body resistance & flexibility, and prehabilition & core) with 2 days rest has been deemed appropriate. Table 1 shows an example microcycle for the athlete. 

Table 1. One Microcycle for the Athlete

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Training	Lower Body Resistance & Flexibility	Upper Body Resistance & Flexibility	Prehabilitation & Core	REST	Lower Body Resistance & Flexibility	Upper Body Resistance & Flexibility	REST

Note that this 3-way split routine alters rest days from week to week i.e. Monday’s training session will change to prehabilitation & core, followed by rest on Tuesday and the lower body resistance & flexibility on Wednesday, continuing in that cycle.


Typically, the off-season consists of minimal technical training that gradually becomes more specific or technical during the pre-season and competitive season (Baeche & Earle, 2008). The reduced technical training during the off-season creates time to achieve primary resistance goals in preparation for the upcoming season before a greater emphasis is placed on technical / sport-related training, where there is only time for maintenance of training goals (Baeche & Earle, 2008).