Build a Fitter Faster Team in Just 4 Weeks

Special New Year Fitness Plan
Dan Cottrell


You want to keep your players fresh, fast and furious as they go into the business end of the season. Use Build a Fitter Faster Team in Just 4 Weeks  to revitalise their strength and conditioning.

With the business end of the season fast approaching, there is no better time to get your players back on track with their fitness. The festive period will have added a few pounds in the wrong places and training sessions will have been disrupted.

But planning this fitness boost isn’t easy, there are many variables to consider in a relatively brief amount of time, which is why I’ve put together this series of sessions to help you formulate an effective plan.

There are four sessions in the plan. They start by going back to basics, giving the players confidence to step up a level and push themselves again. By the end of the four sessions, the players will be back towards full fitness and ready to accelerate on to the end of the season.

Together, the sessions offer dynamic ways to keep the momentum going from the second the players enter the training arena. This leaves you to manage players’ motivation levels, while knowing that you are covering the core areas of the game: technical, tactical and physical.

This report contains 4 fitness sessions over 6 pages.



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Dan is a practising RFU Level 3 coach and coach educator. He coaches with the Bristol Bears DPP programme, is the assistant coach with University of Bristol Women's team and is a coach mentor for Broad Plain RFC mini and juniors section. He was Head Coach of Swansea Schools U15 and has previously held coaching roles with the Young Ospreys Academy and as Assistant Coach with the Wales Women's Team for the 2010 World Cup. He was director of rugby for Cranleigh School, Surrey. Previously he played rugby for Bath and Bristol.