Sample Programme Examples
Below is an example of a strength-based gym session for a youth female rugby player and a strength-based gym session for a senior adult female rugby player. These programs are general and are not specific to your athlete’s needs but should provide you as the coach an overview of how to lay out a strength-based gym program.
Strength-based Gym Session for a Youth Female Rugby Player:
Strength-based Gym Session for an experienced Senior Adult Female Rugby Player:
Conclusion
Effective strength and conditioning programming relies on understanding and applying foundational principles such as the FITT principles, movement patterns, and progression and regression techniques. Coaches should design training programs that are specific to the needs of the athlete, ensuring that exercises are ordered strategically to maximise performance and minimise fatigue. By manipulating training variables like frequency, intensity, type, and time, and carefully selecting and adjusting exercises, coaches can create balanced programs that develop strength, stability, and overall athleticism. This tailored approach helps athletes progress safely and effectively, catering to individual needs and abilities.