Rugby Strength Training Program: What You Need to Know

Rugby is tough on the body, so strength training is essential for staying strong and avoiding injuries.

As a big rugby fan, I know that skipping strength training is like going into a match without armor. Let’s talk about how to get your body ready for the rugby field.

Why Rugby Strength Training Matters

Players spend 80 minutes tackling, sprinting, and colliding with opponents.

Without proper strength, you’re setting yourself up for injuries.

Even top players like Dan Carter from the All Blacks know the importance of strength training.

It’s not just about getting bigger muscles; it’s about building a body that can handle the physical toll of the game.

Critical Components of a Rugby Strength Program

When building a rugby-specific strength program, focus on four main areas:

1. Core stability
2. Lower body strength
3. Upper body and shoulder stability
4. Neck strengthening

Each area helps you stay strong and reduce your risk of injury.

Core Stability: Your Power Center

Your core muscles are the foundation of all your movements. Think of your core as your body’s engine—it powers everything else.

Exercises to try:

• Planks
• Russian twists
• Medicine ball rotations

These exercises will help stabilize your body during tackles and scrums, making you more robust and less injury-prone.

Lower Body Strength: Your Foundation

Your legs are your secret weapon in rugby. Strong legs give you the power to run faster, tackle harder, and stay balanced during games.

Exercises to try:

• Squats
• Deadlifts
• Plyometric jumps

Jonny Wilkinson’s famous sidestep? That came from powerful legs.

Upper Body and Shoulder Stability: Tackle-Ready

Rugby puts a lot of strain on your shoulders. To prevent injuries, you need to strengthen and stabilize your upper body.

Exercises to try:

• Push-ups
• Pull-ups
• Rotator cuff exercises

Using equipment like the TRX Suspension Trainer can help you work on shoulder stability in a way that mimics rugby movements.

Neck Strengthening: Protect Your Head

Your neck takes a beating in rugby, especially during scrums and tackles. Strengthening your neck is crucial for reducing the risk of head and neck injuries.

Exercises to try:

• Isometric holds
• Resistance band exercises

Richie McCaw, another All Blacks legend, was known for his neck strength. It kept him injury-free longer than most players.

Injury Prevention Techniques

Strength training is just one part of injury prevention. To stay safe, focus on other techniques.

Prehabilitation: Your Injury Insurance

Prehabilitation, or “prehab,” involves exercises designed to target common injury areas before they become problems.

Exercises to try:

• Ankle stability drills
• Hip mobility work
• Shoulder rotations

Doing these regularly will help keep you off the injury list.

Warm-Up and Cool-Down: Non-Negotiables

Skipping your warm-up or cool-down is a big mistake.

A proper warm-up prepares your body for action, while a cool-down helps you recover.

Even a top rugby coach, Eddie Jones, emphasizes the importance of a thorough warm-up.

It reduces the chance of injury and prepares you to perform your best.

Flexibility and Mobility: Be Like Water

Strength is necessary, but flexibility and mobility are equally crucial. You need to be able to move quickly and efficiently on the field.

Incorporate:

• Yoga
• Dynamic stretching

This will help you stay agile and recover faster after games.

Designing Your Rugby-Specific Program

Now that you understand the importance of strength training and injury prevention let’s examine how to design a rugby-specific training program.

Periodization: Timing is Everything

Your training should change depending on the time of the rugby season:

• Off-season: Focus on building overall strength.
• Pre-season: Shift towards power and conditioning exercises.
• In-season: Maintain your strength with lower volume, high-intensity training.

Balancing Strength, Power, and Endurance

Rugby requires strength, power, and endurance. To stay competitive, you need a balanced training approach.

Combine:

• Heavy lifts for strength (like squats and deadlifts)
• Explosive movements for power (like box jumps)
• High-rep circuits for endurance

This balance will keep you strong, fast, and able to play for 80 minutes.

Functional Movements: Train for the Game

When lifting weights, focus on movements that mimic your actions on the rugby field.

Exercises to include:

• Farmer’s walks (for ball-carrying strength)
• Sled pushes (to simulate scrums)
• Box jumps (for explosive power in lineouts)

This functional training will make you a better rugby player, not just more potent.

Implementing Your Rugby Strength Training Program

Now that you have an idea of what to focus on, let’s break down a sample weekly training schedule:

Sample Weekly Training Schedule

• Monday: Lower body strength + core work
• Tuesday: Upper body and shoulder stability
• Wednesday: Active recovery (like yoga or light stretching)
• Thursday: Power and plyometric exercises
• Friday: Full-body circuit + neck strengthening
• Saturday: Game day or high-intensity training
• Sunday: Rest and recovery

Adjust this schedule based on your match days and how your body feels.

Progression and Variation: Keep Improving

Progression is the key to getting stronger and preventing injury. Don’t stick to the same routine for too long—your body will adapt, and you’ll stop seeing results.

Ways to progress:

• Increase the weight
• Change the number of reps
• Try new exercises

Like those in the Six Nations Championship, the best players constantly vary their training to keep improving.

Monitoring and Adjusting: Listen to Your Body

Keep track of how your body responds to training. If you constantly feel tired or sore, it might be a sign that you’re overtraining.

Use tools like:

• Rate of Perceived Exertion (RPE)
• Heart rate monitors
• Performance tests

Regularly checking in to see how you feel helps prevent burnout and keeps you improving.

Recovery and Rehabilitation: Don’t Forget to Rest

Training hard is important, but recovery is just as crucial. Make sure you’re giving your body the time it needs to heal.

Try:

• Light jogging or swimming on rest days
• Foam rolling to loosen tight muscles
• Eating plenty of protein and anti-inflammatory foods

Many pro players use these methods to recover between matches and stay at their best.

Conclusion: Build Strength, Stay Safe

Rugby is challenging, but with the proper strength training and injury prevention techniques, you can stay strong and avoid injury.

Here’s what to remember:

1. Focus on core stability, lower body strength, upper body stability, and neck strength.
2. Use prehab exercises and warm-ups to prevent injuries.
3. Train smart with a balance of strength, power, and endurance.
4. Always listen to your body and allow for recovery.

By following these principles, you can stay in top form and dominate on the field, match after match. Don’t miss out! Check out our latest published articles for more in-depth rugby insights and tips.