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XV Builder Program Builder Resume Builder Testing Tool

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XV Builder Program Builder Resume Builder Testing Tool

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Free programs

Ready-made training weeks for rugby players. Open one to print it, share it with your team, or add your own copy.

Gym strength · 3 days
Gym · 8 weeks · 3 days a week · test and retest
Lower body, upper body and a running session each week. For players with gym access who know the main lifts.
Push, pull, legs and run · 4 days
Gym · 8 weeks · 4 days a week · test and retest
Three gym days split by movement, plus one running day. More volume than the 3-day plan.
Home strength · 3 days
Home · 6 weeks · 3 days a week · test and retest
Two home strength sessions and a footwork session. Needs dumbbells or a kettlebell and some floor space.
Speed and fitness · 2 days
Field · 6 weeks · 2 days a week · test and retest
A running session and a footwork session each week, alongside team training.
Solo rugby skills · 3 days
Field · 4 weeks · 3 days a week
Handling, kicking and footwork you can practise alone with a ball and a wall.