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Rugby conditioning workout
Rugby demands contact, pushing, tackles, sprints and full-body strength. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the shoulder, neck, knees and hamstrings.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Barbell back squat · 4 sets × 6 reps
- Press de banca · 4 sets × 6 reps
- Barbell Romanian deadlift · 3 sets × 8 reps
- Dumbbell row · 3 sets × 10 reps
Session 2
- 20-metre sprints
- Plank · 3 sets × 45 s
- Gentle neck isometrics against your hand · 2 sets × 15 s
- Glute bridge · 3 sets × 12 reps
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do rugby conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at rugby?
No: well programmed, strength training improves power, speed and injury resistance.
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