Rugby League Pre-Season is an eight-week general-preparation program for experienced players who need their gym and field work coordinated across one block. Four primary training days include several two-part sessions, with rest days and weekly reviews built into the schedule.

The opening phase establishes total-body, upper-body and lower-body strength alongside aerobic and anaerobic conditioning. Weeks 4-6 add strength-power, acceleration and agility. Weeks 7-8 integrate total-body power, strength-endurance, aerobic power, speed and off-feet intervals before reassessment.

Who is this program for?

• Experienced rugby league athletes with substantial training capacity and confidence performing the prescribed lifts independently.

• Players entering pre-season who need general physical preparation before competition-specific work takes priority.

• Athletes who can manage four primary training days, including several days with two separate training components.

What will you work on?

• Whole-body strength and power through total-body, upper-body and lower-body sessions.

• Aerobic and anaerobic conditioning using running and off-feet training options.

• Acceleration, maximal-speed exposure, agility and repeatable high-intensity work.

How the program progresses

• Week 0: learn the planner, organise the training week and complete baseline strength, rowing and aerobic testing.

• Weeks 1-3: establish strength and conditioning capacity through total-body, upper-body and lower-body lifting, aerobic work, anaerobic intervals and off-feet circuits.

• Weeks 4-6: retain the strength base while adding strength-power, acceleration, maximal-speed work and agility.

• Weeks 7-8: integrate total-body power, strength-endurance, aerobic power, speed and high-intensity conditioning.

• At completion: repeat the selected benchmarks and use the results, session records and weekly reviews to plan the next phase.

What do you receive?

• The complete eight-week interactive mobile pre-season program, with Week 0 orientation.

• A one-page eight-week overview, a separate background and safety guide, and a testing, warm-ups and program file.

• Running, gym and mixed-session warm-up options matched to the program's training demands.

• Fitness-testing guidance with an editable results dashboard, including 1.2 km shuttle and 10-minute aerobic test options.

• Fifty-three prescribed strength, speed, agility and conditioning sessions across the eight training weeks.

• Editable load, time, distance, result, effort and notes fields throughout the program.

• Eight weekly dashboards, weekly reviews and post-program reassessment guidance.

  Delivery format: A downloadable package of interactive PDFs designed for mobile use. Save the files and open them in Adobe Acrobat to use the editable fields and completion boxes. PDF-viewer support varies; this is not an app subscription.

What do you need?

• Access to a well-equipped gym, common conditioning machines, a safe field or running area and marker cones.

• Experience with the prescribed lifts and the ability to select appropriate training loads without direct supervision.

• A weekly schedule and recovery capacity that can accommodate four primary training days and several two-part sessions.

What is not included?

• Rugby skills, tactical training, contact preparation or a complete team field program.

• Individual adjustment for playing position, team load, competition dates, injury history or recovery.

• App-based coaching, live technique feedback or ongoing coach check-ins.

  Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.