90-Day Rugby Performance Plan: Elite Fitness Training

Jonny's

90-Day

Rugby Performance Plan

Built to keep you in the 1s — and perform at that level

Let's Be Clear

You've already done the hard part.

You've made the step up from 2s to 1s.

Now it's about staying there… and performing at that level consistently.

Status Assessment

Where You're At Right Now

First full season playing 1s

Big jump in intensity (fitness + physicality)

Fitness drops off over the 80 minutes

Not doing specific conditioning for rugby

Injuries + inconsistency holding you back

The Real Problem

It's not ability.

It's that your current training isn't preparing you for:

The pace of 1s rugby

The physical demands

The full 80 minutes

Right now, you're reacting to the level… instead of being prepared for it.

The Opportunity

Most players finish a season and think:

"I need to get fitter"

Then do nothing different.

You've got the chance right now to:

Fix your weak points

Build your engine

Come into pre-season ahead of everyone else

Target Outcomes

The Goal —

Next 90 Days

Improve fitness to last the full 80 minutes

Become more explosive in contact

Increase strength and power for your position

Build consistency and stay injury-free

Be fully prepared for pre-season

The Plan

We focus on 4 key areas

Lifestyle Reboot

Routine that works around your job, rugby, and recovery

Strategic Strength

Build power for tackles, scrums, and contact

Performance Fuelling

Support recovery and energy levels

The Inner Edge

Confidence, discipline, and consistency

Weekly Structure

What Your Week Looks Like

Strength sessions built around rugby training

Specific conditioning (not random cardio)

Recovery structured properly

Clear progression week to week

No guesswork.

No wasted sessions.

The Missing Piece

You train...

You play...

But you don't condition properly.

That's why:

Fitness drops

Performance drops

You feel the difference at 1s level

This is what we fix.

What Happens If Nothing Changes

Same fitness drop-off next season

Same struggle with intensity

Same inconsistency

You stay where you are…

instead of pushing forward

What Happens If You Commit

You last the full 80 minutes

You feel sharper and more explosive

You handle the physicality of 1s rugby

You go into pre-season ahead of others

You actually feel like you belong at that level

The Bottom Line

You've made the step up.

Now it's about matching that level physically.

That doesn't happen by chance.

It comes from structure.

Next Step

If you're ready, we get this started properly.

We build momentum now

So you hit pre-season in your best shape.

Just drop me a message and we'll get everything set up.