Here is Tom Coates sharing his insights on how rugby league players can maximise their off-season. Tom highlights the importance of regaining strength and muscle mass lost during the season, and how strategic training can prepare athletes for a successful pre-season. Keep reading to learn how to avoid common mistakes and develop the power and resilience needed to perform at your peak throughout the year.
What is rugby league?
Arguably one of the most physically demanding sports out there due to the speed at which the game is played and the repetitive collisions that are the equivalent of car crashes. After the season is complete, and the play-offs are behind you, you deserve a rest to say the least – but don’t forget that pre-season is looming. Now, I’m not saying get straight back into smashing the gym and destroying your body with the weights.
But don’t be that guy who rocks up on the first day of pre-season ending up last of the group, with your hands on your knees, seeing stars, or worse still – picking up an injury!
So maybe, just maybe think about an off-season programme to avoid this happening, hey, even have a couple weeks off before you start it. Think about it, this could be the start of you and your team knocking the reigning champions off their perch like Wigan Warriors did to St Helens Saints after a record Four Super League Grand Final wins in a row. It all starts here.
During the season, especially at the back end of it, muscle mass can be lost which correlates with a decrease in strength and power. Let’s not ignore this and get working on some hypertrophy and strength work whilst your schedule is a little quieter, to reverse the potential losses you experienced at the back end of last season. Use the off-season to get ahead, whether that’s of opponents, teammates or your previous self. The off-season should be preparation for what is to come in pre-season. If you’re a better version of yourself for pre-season, you will be a better version of yourself for the duration of the season to come.
Why are strength and hypertrophy important for rugby players?
As mentioned earlier, muscle mass can be lost during the season. Muscle mass is mostly used for body armour and helping to absorb collisions better and therefore will minimise injury risk. Strength work will also prepare you to improve your capabilities of performing explosive movements such as tacking, rucking, cutting and sprinting, and will also reduce your risk of non-contact injuries like muscle strains and ligament sprains. In short, strength and hypertrophy will help you perform at a high level, reduce injury risk and help tolerate high workloads better during pre-season.
Other goals to consider in the off-season is managing niggles and getting stronger where you may have found weaknesses during the season. You may also want to spend some time developing your speed, your agility or your cardiovascular engine too. Optimising your movement is key for increased performance, and developing your engine will ensure that you are able to perform for the full duration of a game. Look out for future articles in this area for Rugby League!
Off-season training advice for rugby
The off-season is the perfect time to recalibrate and prepare for the challenges ahead. By addressing weaknesses, improving conditioning, and maintaining muscle mass, you can set yourself up for a strong start to the pre-season. However, the off-season is also a delicate balance between recovery and preparation. Below are some key dos and don'ts to help you make the most of this crucial period, ensuring you're ready to hit the ground running when pre-season arrives.
Off-Season Do’s:
- Manage load to prioritise recovery
- Work on weaknesses found in season
- Set the base for pre-season work
Off-Season Don’ts:
- Be a couch potato
- Ignore injuries thinking they’ll go away on their own
- Overtrain and start pre-season under-rested
Need help with your off-season programme? Why not sign up for our 6-Week Rugby League Off-Season Strength Programme? Click here and get started today!
