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.

It is important for players in all positions to be as fit, strong and powerful as possible; however a rugby player’s workout needs to be geared towards the specific fitness levels required between forwards and backs. A coach needs to be aware of these position specific factors to be able to set out the most suitable workout for a player’s needs.

Most team sports are categorised as ‘intermittent sprint sports’ because during the flow of a game players will undertake alternate periods of sprinting, jogging, walking and standing still. Another factor to consider is that rugby also involves high intensity activities like tackling, rucking and mauling, lifting at the line-out and scrummaging.

To be able to compete effectively and carry out these high intensity activities, a rugby player’s aerobic and anaerobic fitness levels need to be very high. A proper strength and conditioning workout will also ensure a player’s readiness for the match ahead.

The strength of a player’s aerobic and anaerobic fitness levels will have a direct effect on their ability to perform more high-intensity activities and their recovery time. It is crucial that a rugby player’s workout is designed with this in mind.

has shown this is particularly relevant to forwards. The nature of rugby dictates that forwards will carry out more high-intensity activities such as scrums, rucks and mauls, and tend to have smaller periods of recovery time. Power and strength are essential elements for forwards also, due to the high percentage of tackles and contact.

When designing a workout programme for forwards, coaches should;

• Establish a solid aerobic base which aids recovery time. (running, cycling, rowing, swimming)
• 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)