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Rugby Fitness Training

Rugby is one of the most challenging sports out there. If you are a rugby player and you would want to take your game to the next level, then you must do based rugby fitness training.

Rugby fitness training helps to strengthen you while giving you the ability to move functionally. It also gives you the ability to use different training methods, depending on your fitness demands.

Here is a summarized guide on how to get fit for rugby.


Before getting into exercises that will help you build muscles and sharpen your senses, you need your body in your best condition. The only way you can train well is when your body is in good health at all times. Here are the things to consider.


When playing rugby, you will be doing intense strengthening, aerobic, and endurance exercises. Hence, you need food that will give you all the energy without the risk of getting fat or bloated.

Carbohydrates are great food sources of energy. Nonetheless, it’s important to integrate a balanced meal with the needed vitamins and minerals from fruits and vegetables.


If you are sweating, your body needs to be hydrated to function properly. Aim to drink about 4 liters of water daily. While this may include isotonic drinks, more than half of the liquid intake must be water.


It is during sleep that your body recovers from hours of an intense workout. Having enough sleep can help you face tomorrow better and your performances may gradually improve. 8 hours of sleep is recommended.

Fitness Basics

Fitness Equipment

For rugby fitness programs, you will need two venues: the gym and the field. There are exercises that gym Fitness Equipment is enough and there are exercises you need to simulate on the field. You have to secure access to both venues to maximize your rugby training.

Energy Pathways

This may be a bit scientific but for designing a fitness training program, a basic understanding of energy pathways might help in optimizing the physical ability from a limited energy supply.

Anaerobic: ATP-PC

This typically provides energy for around 5 to 15 seconds of highly intense activity.

Anaerobic: Glycolytic

This provides energy for 20 seconds to 2 minutes.


This requires oxygen in support for low-intensity, long-duration activities.

Fitness Training Basics

Below are the basics for rugby fitness training:

Strength Training 

Strength is probably the most important requirement in rugby since collisions between players are unavoidable. When you have attained enough strength, you can now work on improving speed, stamina, and other physical aspects of rugby.

Plyometric Training 

The main goal of Plyometric is to build power and burst speed, which are vital for this sport.

Body Composition

Body composition exercises aim to shape you most beneficially for your rugby journey. These exercises help to decrease fat and improve muscle mass and joints.

Fitness Training Work-Rest Ratios

The importance of rest in between sets is the key to longevity and effectiveness. There are recommended charts out there for every training method you choose. Follow them diligently to see optimal results.

Fitness Tests

Before finalizing your fitness training program, you have to undergo fitness tests. These tests will determine your current capability and the amount of work you will be putting on to attain the ultimate fitness level of a rugby player.

Fitness Training Periodization

Periodization refers to how you structure chronologically the fitness training methods. Here are the common types:

Traditional Periodization

Starts from high volume-low-intensity workouts to low volume-high intensity.

Block Periodization

Focus on 1 to 2 methods, work for some time, and then, move on to another set of training methods in connection with the previous set.

Reverse Periodization

Starts from low volume, high-intensity workouts to high volume, low intensity.


Rugby is such a physically demanding sport. Being at the highest point of your fitness condition is necessary to perform efficiently and effectively. Aside from that, you need to decide what methods best apply to your capabilities. With all these things in mind, do not forget the importance of rest.

Post Author: Shaun Mayer

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