THE PROGRAMME
HOOKER RETURN TO RUGBY · MAR 2026 – JAN 2027
163
Start
122
Sep target
109
Jan target
Programme Progress
0% complete
MarMayJulSepJan '27
The Mission
163kg today. 122kg in September. 109kg by January. At 30 years old with AIL experience and a Munster Senior Cup start, the rugby ability never left — what left was the body to express it. This programme builds that body back.
The September target is 41kg in 26 weeks — at the outer edge of what is physiologically possible. It requires near-perfect execution for 6 months straight. There will be hard weeks. There will be weeks where the scale doesn't move. That is the programme.
Milestone 1 — September 2026
122 KG
Show up to AAC pre-season. Survive full sessions, contribute in contact, remind the squad you are serious. Finish every session and come back the next day.
Milestone 2 — January 2027
109 KG
Match fit. Full pre-season behind you. Body moving well, fitness and confidence compounding. Pushing for 1st team rugby consistently.
4-Phase Plan
1
Phase 1
Mar – May
Cardio base + movement
Strength foundation
136kg
2
Phase 2
Jun – Jul
Cardio intensity + strength
136kg milestone locked
126kg
3
Phase 3
Aug – Sep
Rugby conditioning
Contact prep + pre-season
122kg
4
Phase 4
Oct – Jan
Match fitness
Selection push · 1st team
109kg
What Wins This
THE WEEKEND
Two days at excessive calories wipes an entire week of deficit. The Saturday night at 2,200 calories IS the programme.
THE SQUAT
185kg 3RM at 122kg by September. That is a hooker who dominates scrums.
THE SLEEP
7.5–8 hours minimum. Sleep is a training session. 22:30 lights out. 07:00 wake.
NO EARLY RUNNING
No running until at or below 136kg. Walk first. Build the engine first.
NO CONV. DEADLIFT
Three serious back injuries. Trap Bar only from April — stop if back reacts.
QUIT SMOKING
Monday 9th March 2026. The cardio demands are incompatible with smoking.
PAY IT. SHOW UP. THAT PLAYER GETS GAME TIME.
DAILY ROUTINE
Tap to tick off · Resets on demand
0/15
today
Weekly Structure
SUNDAY PREP
Shop · Prep · Cook · Reset for the week
WEEKEND PROTOCOL
Cal ceiling
2,000–2,200 kcal
Both days. This is where the goal is won or lost.
Protein floor
200g daily
Muscle insurance. Not optional.
Sat AM
Fasted Zone 2 walk
45–60 min before anything goes in the mouth.
Alcohol
Max 2 drinks
Spirits over beer. Budget it in — not on top.
Audit Q
Yes or no
Did I hit 2,000–2,200 both days?
The Chicken Bowl — Recipe
LIME-MARINATED CHICKEN THIGHS
Marinade — do this first, let it sit 30–60 min minimum (overnight in the fridge is better)
·
Juice of 2 limes over all thighs
·
1 red onion finely chopped — coat everything
·
Garlic powder, smoked paprika, cumin — generous on all three
·
Salt and black pepper
·
Drizzle of olive oil to bind it
Bake
·
200°C fan — single layer, don't crowd the tray
·
35–40 min until golden, juices run clear
·
Rest 5 min before portioning — keeps them juicy
·
Portion: 312.5g raw weight per meal (cooked ~220g) — weigh raw
OREGANO ROASTED POTATO CUBES
·
Cut potatoes into even 2cm cubes — even size = even cook
·
Toss in olive oil, dried oregano, salt, pepper
·
Optional: garlic powder, a pinch of smoked paprika to match the chicken
·
200°C fan — spread flat on a tray, don't pile them
·
30–35 min, turn once at the halfway mark
·
Portion: 150g raw weight per meal
SAUTÉED PEPPERS
·
Slice peppers into strips — red, yellow or orange only, not green
·
Medium-high heat, small splash of olive oil
·
8–10 min, stir occasionally — want a little char on them
·
Season with salt and a pinch of smoked paprika
·
Batch cook all at once — keeps well in the fridge 4–5 days
ASSEMBLY — BUILD EACH CONTAINER
1.
312.5g raw chicken (weighed before cooking)
2.
150g roasted potato cubes
3.
80g black beans (drained + rinsed)
4.
60g corn (drained)
5.
Sautéed peppers
6.
30g fresh spinach (raw — wilts on reheating)
7.
¼ avocado (~40g) — add fresh when eating, not in advance
8.
15g parmesan grated on top
Avocado goes in fresh at meal time — don't pre-portion it into the containers or it browns. Everything else is good for 4–5 days refrigerated. Freeze day 5–7 if prepping the full week.
Check at Home First
BEFORE YOU LEAVE THE HOUSE
Shopping List
BUY THIS WEEK
Prep Order
SUNDAY PREP — IN THIS ORDER
LIFT TRACKER
Log sessions · Track 3RM targets
ALL TARGETS ARE 3 CLEAN REPS. IF THE THIRD REP IS UGLY — IT DOES NOT COUNT.
WEIGHT LOG
Monday only · Same time · Same conditions
163 kg
No entries yet — weigh Monday only
122 kg
Sep target
109 kg
Jan target
41 kg
to go (Sep)
Milestones
Daily fluctuations are noise — Monday only