Recommended Training Focus

The roadmap above outlines the progressive phases of Kwakanya’s athletic development. It is designed to ensure safe, structured, and sport-relevant growth over time, moving from foundational capacity building through to performance readiness and ongoing reassessment.

As highlighted in the performance results, Kwakanya demonstrates strong early acceleration and an emerging aerobic base, key foundational assets. At the same time, the data points to specific growth opportunities in upper-body power, anaerobic conditioning, and agility-related efficiency.

To support improvements in these areas, it is recommended that Kwakanya’s off-season phase emphasizes foundational strength development, with a focus on total-body coordination, mobility, and postural control. Enhancing general strength will improve force production, a necessary base for later gains in power, sprint mechanics, and agility, while also promoting long-term resilience and injury prevention.

As he transitions toward the season, training can be periodized to focus more specifically on rugby-relevant attributes, including:

• Speed development

• Plyometric progressions

• Anaerobic repeat-effort conditioning

• Rugby-specific movement patterns

Throughout this process, it is important to integrate movement quality work and structured recovery strategies, ensuring that physical development is supported by tissue resilience and mental readiness. Collaboration between Kwakanya, his coach, and support staff is strongly encouraged, both to individualize training and to ensure adaptability as his performance profile evolves. A follow-up assessment in 3 - 4 months is advised to review progression, recalibrate focus areas, and celebrate key improvements. This ensures training remains targeted and aligned with the athlete’s long-term development goals.