Factors That Determine Off-Season Training Frequency

Your off-season training frequency should be based on:

  • Individual Needs
  • Training Age
  • Time Availability

Years ago, I developed a flowchart to help players tailor their off-season training. While this was initially created for senior or professional athletes, it offers valuable insights for any rugby player.

Types of Training and Their Focus

Each training modality aligns with a different goal:

  • Bodybuilder: Hypertrophy (Mechanical - Size)
  • Powerlifter: Maximal Strength (Mechanical - Strength)
  • Olympic Lifter: Explosive Power (Neural)
  • Strongman: Strength Endurance and Fitness (Metabolic)

These terms will be referenced throughout the programming examples.

Recommended Focus: Hypertrophy and Strength

For most age-group and club rugby players, strength and hypertrophy should be the off-season priority. Most of my programs involve 2–4 sessions per week, which balance well with recovery and time constraints.

Always remember: your ability to train is governed by your ability to recover.

The Big Three Recovery Pillars

  1. Sleep
  2. Macronutrients
  3. Hydration

Neglecting any of these will limit your progress.

Starting Out: 2-Day Program Structure

Begin with two compound movements per session, twice a week, spaced out with at least two rest days. Options:

  • Monday/Thursday
  • Tuesday/Friday
  • Wednesday/Saturday

Sample Week Using 5-3-1 Compound Lifts

  • Session 1: Squat & Bench Press
  • Session 2: Deadlift & Overhead Press

Progress by adding an upper body pull to each session:

  • Bent-over Row
  • Chin-Up

Further progress to four movement categories (Dan John’s template):

Movement CategorySession OneSession Two
SquatSquatGoblet Squat
HingeRomanian DeadliftDeadlift
Upper Body PushBench PressOverhead Press
Upper Body PullBent-over RowChin Ups

Start Session Two with the hinge movement for priority on strength gains.

Program Details

  • Session Length: 60–75 minutes
  • Sets & Reps: 3–5 sets of 6–10 reps
  • Finishers: Add loaded carries like Bearhug Carries or Farmer’s Walks

Workout Progression

Beginners can stick to the above for up to 12 weeks, altering only load, sets, and reps. With training maturity, expand to three weekly sessions.

When overwhelmed with life stressors, return to a simplified two-day Pull, Push & Squat plan inspired by Bill Starr.

Moving Toward 3- and 4-Day Programs

In my ebook Engineering Strength (2013), I classified training into:

  • Neural: Maximal Strength and Power
  • Mechanical: Size and Strength
  • Metabolic: Muscular Endurance and Body Composition

Charts and visual aids have helped improve program understanding and buy-in among players, especially those staying long-term.

Three-Day Hybrid Program

Ideal for intermediate to advanced athletes, these full-body sessions incorporate pure and hybrid methods rooted in conjugate and concurrent programming. This ensures all aspects of performance are addressed, as Louie Simmons said, "Whatever you do not train, you lose."

Four-Day Split Program

Geared toward intermediate athletes with at least 6–12 months of training. Athletes should understand exercise selection and set/rep structuring.

A more advanced four-day-a-week program for athletes is below.

Group One complexes: 4 sets (6, 4, 2)

Group Two complexes: 3 sets (6 & 12’s)

Group Three complexes: 2 sets (12/30”/40m)

MondayTuesdayWednesdayThursdayFriday
1a: Squat1a: Bench PressRecovery1a: Deadlift1a: Overhead Press
1b: Plyometrics
Wk1: Repeat Hurdle Hops
Wk2: Knees to Feet Jumps
Wk3: Single Leg Depth Jump to Split Landing
1b: Plyometrics
Wk1:  Med Ball Drops with Partner
Wk2: Clap Push Ups
Wk3: Upper Body Depth Jumps
1b: Plyometrics
Wk1: Seated Box Jumps
Wk2: Box Jumps
Wk3: Depth Jump Horizontal Jump
1b: Plyometrics
Wk1: Kneeling Med Ball Push to Wall
Wk2: Med Ball Crossover Push Ups
Wk3: Wheelbarrow Arm Jumps
1c: Block Cleans1c:  DB Push Press1c: Band Box Squat
Wk1: Strength Speed – Bar 35%/Band 65%
Wk2: Accelerative Strength – Bar 50%/Band 50%
Wk3 – Speed Strength – Bar 65%/Band 35%
1c: Band Bench Press
Wk1: 50% Bar + 33% Bands/Chains
Wk2: 55% Bar + 33% Bands/Chains
Wk3: 60% Bar + 33% Bands/Chains
1d: Plyometrics
Wk1: Vertical Jumps
Wk2: Single Leg Box Hops
Wk3: Depth Jump Vertical Jump
1d: Plyometrics
Wk1: Band Assisted Plyo Push Ups
Wk2: Box Jump Push Ups
Wk3: Feet Elevated Plyo Push Ups
1d: Plyometrics
Wk1: Re-set Horizontal Jumps
Wk2: Borzov Hops
Wk3: Kneeling Start to One Foot Landing
1d: Plyometrics
Wk1:  Med Ball Chest Push
Wk2: Partner Ned Ball Chest Pass
Wk3: Falling from Kneeling Push Ups
2a: Bulgarian Sprinters Squat2a:  Half Kneeling Single Arm Landmine Press2a: Band Step Ups2a: Bench Row
2b: Single Leg Romanian Deadlift2b: Half Kneeling Single Arm Pulldown2b: Romanian Deadlift2b: Incline DB Bench Press
2c: Copenhagen Plank2c: 3-way Shoulder Raise2c: Slosh bag Lateral Lunge2c: DB One Arm Savickas Press
2d: Slider Curls2d: DB Shrugs2d: Harrop Curls2d:  Incline DB Row 2 up, 1 down
3a:  Single Leg Standing Calf Raise3a: Banded Neck Series3a: Single Leg Seated Calf Raise3a: Isometric Neck Series
3b: Single Leg Back Extension3b: Janda Sit Ups3b: Single Leg hip Thrusts3b: Rollouts
3c: Farmers Walk3c: Cuban Press3c: Suitcase Walk3c: Cable Internal External Rotation
3d: Single Leg Squat to Box3d:  Waiter’s Walk3d: Poliquin Step Up3d: Sandbag Bear Hug Walk

The most advanced programs that I write are six days a week. Here is an example:

Lower Body

MondayWednesdayFriday
French Contrast Method – Wk1: 4 x 6, Wk2: 4 x 4, Wk3: 4 x 2
1a: Squat Variation Box Squat 1a: Hinge Variation Trap Bar Deadlift1a: Olympic Variation Power Cleans from Floor
1b: Plyometrics
Wk1: In Place Hops
Wk2: Box Jumps
Wk3: Depth Jumps
1b: Plyometrics
Wk1: Repeat Hurdle Hops
Wk2: Knees to One Feet Landing
Wk3: Single Leg Depth Jump to Split Landing
1b: Plyometrics
Wk1: Med Ball Scoop Toss
Wk2: Seated Box Jumps
Wk3: Bench Blasts
1c: Cleans from Blocks
Wk1: 70%
Wk2: 80%
Wk3: 90%
1c: Band Box Squat
Wk1: Strength Speed - 65% Band/35% Bar
Wk2: Accelerative Strength - 50% Band/50% Bar
Wk3: Speed Strength - 35% Band/65% Bar
1c: Prowler®
Wk1: Prowler March
Wk2: First Step Prowler Push
Wk3: Prowler Sprint
1d: Plyometrics/Med Ball/Jumps
Wk1: Band Assisted Vertical Jumps
Wk2: Low Box Speed Hops
Wk3: Knees to Feet to Long Jump
1d: Plyometrics/Med Ball/Jumps
Wk1: Band Assisted Long Jumps
Wk2: Hurdle Jumps
Wk3: Band Split Jumps
2d: Plyometrics/Med Ball/Jumps
Wk1: Band Assisted Borzov Hops
Wk2: Forward Med Ball Throws
Wk3: Knees to Feet for Height
Unilateral Knee/Hinge Super Sets – Wk1: 3 x 10, Wk2: 3 x 8, Wk3: 3 x 6
2a:  Bulgarian Sprinter’s Squat2a: Band Step Ups2a: Lunges
2b: Single Leg Romanian Deadlift2b: Single Leg Hip Thrusts2b:  Single Leg Back Extension
Posterior Chain Specific – Wk1: 3 x 10, Wk2: 3 x 8, Wk3: 3 x 6
3a: Slider Hamstring Curls 3a: Reverse Lunge3a:  Romanian Deadlift
CARE circuit – Wk1: 2 x 12/2 x 40m, Wk2: 2 x 10/2 x 30m, Wk3: 2 x 8/2 x 20m
4a: Suitcase Walk 4a: Farmer’s Walk 4a: Magnusson Cross/Zercher Walk 
4b:  Loaded Plank 4b: Suitcase Deadlift 4b: Slosh Bag Russian Twist 
4c: Standing One Leg Calf Raise 4c: Seated One Leg Calf Raise 4c: Poliquin Step Ups 
4d: Slosh Bag Lateral Lunge4d: Copenhagen Plank  4d: Lateral Plank with Thigh Abduction

Upper Body

TuesdayThursdaySaturday
Primary Upper Body Push – Wk1: 4 x 6, Wk2: 4 x 4, Wk3: 4 x 2
1: Swiss Bar Bench Press 5 x 51: Swiss Bar Incline Bench Press 5 x 51: Swiss Bar Shoulder Press 5 x 5
Primary Upper Body Pull – Wk1: 4 x 8, Wk2, 4 x 6, Wk3: 4 x 4
2: Bench (Seal) Row2: Yates Row2: Chin Ups
Upper Body Bilateral/Unilateral Complex – Wk1: 2. X 12, Wk2: 2 x 10, Wk3: 2 x 8
3a: Incline DB Bench Press 3a: 3-way Shoulder Raise(DB Liu Raise, Plate Front Raise, Bent-over Cable Lateral Raise)3a: DB Bench Press 
3b: Landmine Row 3b: Wide Grip Upright Row 3b: Plate Row 
3c: DB One Arm Savickas Press 3c: One Arm DB Bench Press 3c: Half Kneeling Single Arm Landmine Press 
3d:  One Arm Seated DB Shrug 3d: One Arm DB Row 3d: Half Kneeling Single Arm Pulldown 
CARE circuit – Wk1: 2 x 12/2 x 30”, Wk2: 2 x 10/2 x 45”, Wk3: 2 x 8/2 x 60”
4a:  Banded Neck Series 4a: Cable Head Harness Neck Series 4a: 4-Way Isometric Neck Series 
4b:  Janda Sit Ups 4b: Rollouts 4b: Vertical + Horizontal Pallov Press 
4c: Face Pulls + External Rotation 4c: Cuban Press + Overhead Shrug4c: Cable Int/Ext Rotation 
4d: DB Hammer Curls s/s DB Tate Press4d: Gripper4d:  Zotman Curls s/s Lying DB Extensions

Advanced Weekly Breakdown (Four-Day)

Incorporates plyometrics, barbell work, assistance lifts, and mobility work. Complexes vary across three groups with set structures ranging from 2 to 4 sets, depending on goals.

Weekly Example:

  • Monday: Squat-based
  • Tuesday: Bench-based
  • Thursday: Deadlift-based
  • Friday: Overhead-based

Each day includes primary lift, plyometric variation, power movement, and assistance work targeting muscle balance, injury prevention, and hypertrophy.

Six-Day Elite Program

Designed for advanced athletes:

  • Lower Body: Mon/Wed/Fri
  • Upper Body: Tues/Thurs/Sat

Includes:

  • French Contrast Method
  • Unilateral Supersets
  • Posterior Chain Specialization
  • CARE Circuits
  • Loaded Carries & Core Work

Easily adaptable to a 5-day format by removing a session or alternating upper/lower emphasis week to week.

Periodization for Progress

Off-season can span various lengths. Start with 2–3 sessions per week in Week 1, then build up to 4–6 weekly sessions over three weeks. Regularly reassess your needs and update exercises to prevent stagnation.

Final Thoughts for Coaches

  • Are your biases limiting player performance?
  • Are you training athletes to pass tests or win games?
  • Remember: your success will ultimately be judged on wins and losses.

Good luck this off-season. Let me know how your training progresses, and remember: the best plan is the one you can stick to with intent and recovery.