We asked AI to design your offseason workout schedule

As a general rule, it's important for rugby players to maintain a high level of overall fitness during the offseason in order to be prepared for the demands of the upcoming season. This can involve a combination of aerobic exercise, strength training, and skill work.

Here is a potential offseason exercise schedule for a rugby league player:

Monday:

• Aerobic exercise: Run for 45 minutes at a moderate intensity on a treadmill or around a track. Focus on maintaining a steady pace and good running form.
• Strength training: Perform 3-4 sets of 8-12 reps of squats, deadlifts, bench press, and shoulder press. Take 2-3 minutes of rest between sets.
• Skill work: Practice ball handling drills, such as passing and catching the ball, running with the ball, and dodging defenders. Spend 15-20 minutes on this.

Tuesday:

• Rest or active recovery: Take a break from intense exercise and focus on activities that help your muscles recover, such as stretching, foam rolling, or light jogging. Spend 30-45 minutes on this.

Wednesday:

• Aerobic exercise: Participate in a HIIT workout, such as sprinting for 30 seconds, followed by 30 seconds of rest, and repeating this for a total of 20 minutes. This will improve your speed and explosiveness.
• Strength training: Perform 3-4 sets of 8-12 reps of push-ups, pull-ups, and dumbbell presses. Take 2-3 minutes of rest between sets.
• Skill work: Practice passing and kicking drills, such as passing to a stationary target, passing to a moving target, and kicking for distance and accuracy. Spend 15-20 minutes on this.

Thursday:

• Rest or active recovery. Spend 30-45 minutes on activities that help your muscles recover, such as stretching, foam rolling, or light jogging.

Friday:

• Aerobic exercise: Go for a 60-minute jog at a slow to moderate pace. This will improve your endurance and help you build a solid aerobic base.
• Strength training: Perform 3-4 sets of 8-12 reps of lunges, step-ups, and calf raises. Take 2-3 minutes of rest between sets.
• Skill work: Practice tackling and other defensive techniques, such as making tackles, rucking, and scrummaging. Spend 15-20 minutes on this.

Saturday:

• Play a game of touch rugby or participate in a friendly scrimmage with your teammates. This will give you an opportunity to practice your skills in a game-like setting.

Sunday:

• Rest and recover. Spend the day doing low-intensity activities that help your body recover from the week's workouts, such as stretching, foam rolling, or light jogging.