Welcome to the OnPoint Force to Fly: Speed & Power - an intensive 8 week gym & field based programme for players of any age. The 8-week block is the "sweet spot" for speed development - long enough to see neurological adaptations (how fast the brain sends signals to muscles) and physiological changes (muscle stiffness and force production), but short enough to maintain high intensity without burnout.
 
This plan has been created by experienced coaches who understand the demands of the game of rugby and the scientific background of what is needed for speed.
 
This programme will guide you step-by-step through the principles of speed training, providing gym programming and on-field sessions. The programme caters for players who are experienced in the gym and also those who are new to this environment, offering different options on exercises dependent on your circumstances.