Posted on April 22, 2015 by Jenny Cromack

The type of position you play in rugby will ultimately determine the exact specifics of any workout, wingers need to focus more on speed strength elements in their training, where as props would focus on developing absolute strength and power. However, there are some staples all rugby players need in their training diet. Based on the fact that in modern rugby all players need to be fast, strong and most importantly powerful. Here is a great rugby strength training session.

Component A

• Linear Speed: 5×3 (30m sprints) 3 minute rest between sets/ 30s rest interest rest. Focus on rapid deceleration following sprint

Component B – Core Lifts

• A. Back Squat (Full Depth) – 4 sets, 5 reps, Intensity= 75-85% 1RM

• B1. Power Clean – 4 sets, 5 reps, Intensity = 75-85% 1RM
• B2. Incline Bench Press – 4 sets, 5 reps, Intensity = 75-85% 1RM

• C1. Neutral Grip Weighted Pull Ups – 3 sets, 5 reps, Intensity = 75-85% 1RM
• C2. Overhead Squat   – 3 sets, 5 reps, Intensity = 75-85% 1RM

Component C – Auxiliary Work

• D. Dumbbell Lateral Raise – 4 sets, 8 reps , Intensity = 70-75% 1RM
• E. Romanian DB Single Leg Deadlift – 4 sets, 6 reps, Intensity = 80% 1RM

Looks simple, and I suppose it is, but if you lift the weight specified and follow thisstrength training session for rugby you’ll become one quick powerful machine in no time at all. The key of anything in training is in the intensity!