A rugby player’s workout should be focussed on position they play

The modern game requires players who are fitter, faster and stronger than ever before so a rugby player’s workout schedule needs to cover all aspects of fitness.

• Improve anaerobic fitness which aids effectiveness during high-intensity periods. (this could involve players wrestling in pairs-to mimic game situation-before completing 50-80m shuttle runs with 30-40 second intervals)
• Build on strength and conditioning fitness. (setting out appropriate programmes to build muscle mass and strength)

Backs are more likely to perform less high-intensity activities than forwards. Although, they are expected to tackle or hit a ruck should the need arise, the most common form of high-intensity activity for a back is running and sprinting. Outside backs in particular, have longer periods of recovery as they tend to be on the ball least.

A workout programme for a back in rugby should;

• Ensure a strong aerobic base and high level of general (running, cycling, rowing, swimming)
• Focus on agility and flexibility which is vital for a back to evade tackles and step past opponents. ( flexibility exercises and setting up match-like drills where a player’s agility is improved and he/she is forced to make quick decisions on directional change)
• Improve on power, strength and speed to increase explosiveness allowing players to burst through gaps in a defence and to be able to ship tackles and offload. (using weights and power exercises)