Periodization rugby training plan
An example rugby training plan for the first four mesocycles of the season.
In this rugby training plan, the first two mesocycles are in pre season. Each is only three weeks long as pre season is a total of six weeks. The plan then reverts to four week mesocycles.
Each microcycle consists of three repeated sessions, one each on Monday, Wednesday and Sunday. The exact detail of each session would be completed nearer the time.
There can be a lot of flexibility but the basic structure of the sessions is designed to ensure that the mesocycle goals will be achieved.
Mesocycle 1. Pre season - weeks 1 to 3
Goal(s): Increase aerobic fitness. All players improve 2km runs by 10%.
- Microcycle - Monday: Lots of steady 200-400m running with passing drills in between.
- Microcycle - Wednesday: Sprint and skills training - sets of 8 sprints over 20-60m with skills between sets.
- Microcycle - Sunday: Start with sprints as Wednesday, then work on individual passing & tackling skills.
Mesocycle 2 - Pre season - weeks 4 to 6
Goal(s): Improve speed. All players improve 40m sprints by 10%.
- Microcycle - Monday: Acceleration & footwork session. Then passing & 2 v 1 skills. Body weight circuit to finish.
- Microcycle - Wednesday: Sprint & skills training - sets of 4 sprints over 20-60m with lots of rest. Do passing as recovery.
- Microcycle - Sunday: Game plan development: unopposed & semi opposed, team moves, unit skills, team calls. High intensity running with lots of rest.
Mesocycle 3 - In season - weeks 7 to 10
Goal(s): Score tries whenever we are in their 22.
- Microcycle - Monday: Lots of overload games: 2 v 1s, 5 v 3s. Lots of contact: tackling & rucking.
- Microcycle - Wednesday: Body weight circuit to start. Then lots of decision making games: focus on attack. Finish with unit skills & a team run.
- Microcycle - Sunday: Game each week.
Mesocycle 4 - In season - weeks 11 to 14
Goal(s): Win all league games. Concede less than a try a game..
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