The season may end for the crowd. For Cadan Murley, it never does.
When the fixtures stop and the spotlight moves elsewhere, the work only sharpens. Pre-season is
not a break; it’s a recalibration. Training shifts from the chaos of match weeks to a deliberate
rhythm designed to build power, precision, and endurance.
“To me, Always On means a couple of different things. When I was younger, I thought it meant
always training, always needing to be physically fit every single day. But as I’ve matured, I’ve
realised it’s just as much about recovery - taking your down days as seriously as your hardest
sessions.”
That balance fuels Murley’s off-season routine. Before the new campaign begins, he sets both
short-term and long-term goals - markers that drive his preparation. Speed work, power work, and
posterior chain strength dominate his personal programme, ensuring he hits Harlequins’ testing
standards feeling light, fast, and resilient.
Training for the Margins
“There’s small margins when it comes to hamstrings. If you’re out by a small percentage, it can lead to you tearing one.” - Cadan MurleySpeed and power are the cornerstones of Murley’s game, but they don’t happen by accident.
Pre-season becomes his laboratory, where details are tuned and refined. On the track—often in
spikes—he works with speed coach James Wild to sharpen his mechanics, break down the first three
strides of a sprint, and load the body to handle match intensity.
“In my off-season, I’ll do three on-feet running sessions - track, pitch, or treadmill - and two
off-feet conditioning sessions on the bike, rower, or ski erg. The main thing is keeping my hips and
posterior chain healthy - hamstrings, calves, lower back - that’s where I get my 1%
gains.”
Every session is deliberate. Resisted sprints, reaction-based agility drills, targeted lifting
for stability. Nothing is left to chance because small percentages can mean the difference between
peak performance and injury.
Inside the Harlequins Blueprin
“I call it ‘win in the morning’. If I give myself that time before training to plan my day, fire up my body, and get in the right mindset, I know I’m ready to push.” - Cadan MurleyAt Harlequins, pre-season is an orchestrated blend of physical graft and tactical alignment.
Mondays, Tuesdays, and Thursdays form the core, beginning long before the official session starts.
For Murley, the day starts at home - prehab stretches, hip activation, and a coffee before heading
in.
Once at the club, mornings are split between analysis - studying footage, refining
decision-making - and high-tempo training blocks. Harlequins’ expansive, fast-paced style demands
conditioning above match intensity, so that in competition, the game feels almost easier.
“Our pre-season is one of the hardest - lots of ball-in-play time. But the boys secretly enjoy
the graft. It builds camaraderie, especially with new players coming in. You go through those tough
sessions together, and it brings the team closer.”
Kit with the Same Relentless Mentality
“I like to wear something that feels like you’re not wearing anything - light, free, and quick.
Kit that lets me perform at my best.” - Cadan Murley
For an athlete who demands precision, kit is not just apparel - it’s part of the preparation
system. Lightweight shorts for speed sessions, breathable vests for the track, and training tops
that feel almost weightless keep him moving without distraction.
During heavy lifting cycles, Murley often wears the Flow Muscle Grip T-shirt, adapted from
Castore’s elite rugby kits. Its over-shoulder and back grip technology - originally designed to
secure ball control - creates stable contact between body and barbell during squats, cleans, and
high-load lifts. It’s a small but crucial detail that prevents slips, protects form, and keeps the
focus on output.
Relentless by Design
“The more you can stay in that little percentile - never too high, never too low - the more
consistent your performance will be.”
The Always On mentality isn’t about chasing one peak - it’s about sustaining performance over the
long haul. For Murley, that means knowing his body, trusting the process, and keeping preparation
consistent whether it’s the middle of the season or the quietest point of summer.
For Cadan Murley, pre-season is not a return. It’s a continuation. The whistle never really
blows. The next sprint, the next lift, the next gain - it’s all part of the same season. One that
never ends.