How To Handle January

While the average person goes on some wild fitness drive in January, rugby players are mid-season and training away as usual. However, almost everyone, come the new year, has a bit of extra motivation or a desire to raise their game slightly. The best thing I have found for rugby players in January is not to panic, but to use this motivation in a smart way.

Set 2026 goals – For most rugby players, January is not the time where massive physical changes suddenly happen. You may need to get through the season before you can really push things hard in the off-season. However, setting out what you want 2026 to look like right now is powerful. This could be body composition, fitness levels, speed, strength or availability across the season. Having that longer-term picture stops you making dumb short-term decisions in January and gives purpose to what you are doing week to week right now.

Decide to focus on a weaker area – January is a great time to be honest with yourself. There is usually something lagging behind. For some players it is aerobic fitness, for others it is strength, power or repeated sprint ability. You may not be able to overhaul everything mid-season, but you can start nudging a weak area in the right direction. Small consistent inputs now can make a big difference by the time the season ends.

Decide to fill the training gap – Most rugby players are missing something from their training. This might be proper aerobic work, structured speed training, mobility or even just basic recovery work. You might not love it, which is usually why it is missing in the first place. January motivation can be just enough to start doing the thing you normally avoid. Filling these gaps is often what takes a player from decent to very effective.

Sort an ongoing injury – January is often when players finally admit something has been niggling for months. You are still training, still playing, but carrying something that never quite settles. The motivation of a new year is sometimes enough to actually do the boring rehab work you have been putting off. Sorting small issues now can massively improve your availability and performance over the rest of the season.

Body recomposition – If you are looking to change shape, January is the perfect time to do it. This is driven mainly by what you eat rather than smashing extra conditioning. Losing a bit of unnecessary body fat can dramatically improve speed, fitness and how you feel on the pitch. Even a small drop in bodyweight over the next couple of months can set you up perfectly for the latter part of the season or a 7s block.

What This Means For You

January is not about blowing yourself up or copying what non-athletes do. It is about using the extra motivation to make smart decisions that actually carry forward. Pick one or two things that will genuinely help your rugby, start now, and keep it boringly consistent. The players who do this quietly every year are the ones still improving while others stay the same.

Photo – For me in 2026, I will be focusing on my running with a few Hyroxes planned throughout the year –

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