Rugby Training

With the Rugby World Cup now in full steam I thought I’d write a quick blog on styles of training for a rugby player.

A rugby players requires the following components of fitness:

• Skill
• Speed
• Power 
• Agility
• Endurance. 

This shows the sheer amount of talent and hard work which is required to be a top end rugby player. Specific training is therefore required with rather a lot of focus on weight training and speed training when off of the playing field. 

Weight Training

Weight training in rugby is very position dependent, but below i’m going to give you an insight as to what I would use for players of all positions. Weight training would be used more in the off season, looking to develop power and sheer strength of individuals, with a shift to more speed related and  less volume throughout the season. 

Squats: Back and front squat both to be used. Chains preferred as weight will increase during the movement, more similar to powering into a tackle. Work up in a pyramid fashion to 1-2 rep max. 

Deadlifts: This is a stable in everyones routine but crucial in rugby as will retain power and speed through moving the weight. Focusing on the core, back and hamstrings. Attention paid to explosive power out of the movement. 

Power Cleans: This is the ultimate whole body power move. Once the technique has been mastered, then start upping the weight. Low reps, explosive power.

Bench Press: Upper body power is always required and this is the king for that. Again working in a pyramid fashion to heavy, low rep sets. 

Overhead Press : Power and strength in the shoulders is required in rucks, mauls and lifts in rugby, this being the exercise for the job. Work up to your 6 rep max with these, focus on fatiguing the muscle. 

Speed Training

Speed is also an essential when it comes to rugby training. Areas such as:

Hill Sprints: 6-8 flat out sprints, with high, power leg turn over speed. 

Deadmill Sprints: Don’t set the treadmill to anything, just start sprinting holding onto the sides. 10 to 15 seconds. 10 sets.

Flat Sprints: Just 60m flat sprints but use different starting positions. Flat on stomach, running backwards and turning, moving laterally and from a basic jog are all to simulate what would happen in a match. 

Rowing sprints: The king of the cardio machines in the gym, the rower. A compound exercise recruiting muscles which you didn't know you had. 10x250m to finish off a weights sessions will be perfect. 

So there you have it, a short introduction to rugby training. Apply these principles and you certainly look and feel more the part when it comes to playing on a Sunday for your local club. 

Come on England

Jack