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Strength Training For Rugby Players

Strength Training For Rugby Players

Strength Training For Rugby PlayersYou're Stronger Than You Think

If you have ever been involved in a rugby game you will know how physically and mentally fit you need to be

Well, not quite mentally fit as I have met more than a few crazy rugby players in my time that I wouldn’t want to meet in a dark alley

But the physical fitness side of things you will need to be on top form if you want to give the best game than you can give

And that means both individually and as a team

And this is why I want to show you the benefits of activity-specific explosive Strength Training For Rugby Players

The Foundation of Strength Training For Rugby PlayersRugby player handing off an opposition player who is trying to tackle him for the rugby ball

Strength training should be the foundation for any rugby training session, or for the main part of it

But you should also work on, and develop Explosive Strength Training involving certain aspects of the game

There are areas or moments in the game when you will be faced with contesting for the ball with the opposition

You might be a big strong rugby player but if you are up against 2 or 3 opposing players then your strength needs to be able to overcome them

You might be thinking “How do you get big for rugby?”

But it’s not the size of the player, it’s the strength of the player and how well they use that strength

Rugby these days, the “professional” players are fitter than they have ever been before on record

That might be due to the fact that they are constantly working on the fitness and technique side of things and the occasional weight training session

But, In my eye’s, they should work on Activity-Specific Explosive Strength much more than they probably do

I am not saying I could ever compete with the players that are out there today but like any rugby fan, I am entitled to my opinion.

Benefits of Strength Training For Rugby

Two rugby teams rucking for the ball on the floor

Here are the main areas of a rugby game where explosive strength could be very efficient if you regularly work on it in training, both individually and as a team.

  1. THE RUCK – After making a tackle in the breakdown you have to contest for the ball that is on the floor so you have the choice to either steal the ball (if your team doesn’t have it) hold onto the player on the floor for dear life to protect the ball (if your team has it) or clean out the opposition, and for you to be able to do that effectively you need to apply all your strength in an Explosive Way.
  2. THE LINEOUT – For your team to win the Lineout all depends on 3 Two 2nd row rugby players competing in the air in a Lineout for the rugby ballthings, How high the 2nd row can get in the air, How quickly he gets to the ball, and the lifting support of team-mates. All those things can be worked on which will increase your Explosive Strength.
  3. THE TACKLE – I shouldn’t have to tell you how Explosive Strength can help you to perfect your rugby tackle, so let’s just say that the more explosive you are in the tackle, the harder they are going to hit the floor… SIMPLES!
  4. THE SCRUM AND MAUL – Now this is where it is going to be the Rugby team training g session performing a rugby maulmost beneficial to both the individual and the team as a whole, its no good just one or two players trying to push against the opposition because you just won’t get anywhere. Working as a team with Explosive Force will give you a better chance of overpowering the opposition and putting them on the back foot.


Evenly Matched Rugby Teams

In addition to those 4 areas of gameplay, having ball-carriers with Explosive Leg Power can give you the edge on the opposition trying to tackle you

Unless of course, they have read this post then you will be evenly matched

If both teams are evenly matched in technique, strength, and the mentality to win the game then it’s just a battle of fitness and who will be worn down first

All I ask you to do is if that game ever happens, please film it and send the video in to me as I love watching a game of rugby like that

If you want to watch the “Greatest Game of Rugby Ever” just watch this short video of The Wallabies (Australia) Versus The All Black’s (New Zealand) from back in 2000

What a game that was!


If you want to have that competitive edge over your opposition

Then work on your Explosive Strength but always have that core foundation of basic strength training and you will soon see an improvement in your game

And maybe even win a few more than you do already

Before You Run Off…

Do you have any rugby training tips that you would like to share with everyone?

Or do you have any thoughts on what I have said here?

If so just write them below in the comment section and join in with the conversation

You might think that you can’t improve your rugby game just by strength

And you would be wrong!

I have even seen players going back to basics and joining a rugby training program for beginners

So it’s not too late to get started, just make sure you stick to what you have started and it will all eventually work out in the end.

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Have any Questions or Comments?

4 comments on “Strength Training For Rugby Players


Explosive strength training is so important for any sport but rugby by far to most beneficial. Just the scrums need intense explosive force.
Great resources and thanks for sharing.


Rugby is very tough so explosive training is very beneficial to any rugby player


Strength training is always a great investment no matter the sport! Just for overall health and wellness, it is sure to add a few years to the longevity of one’s lifespan. This was an insightful article as here in the U.S. rugby is not a very mainstream sport and I know very little about it. Your site certainly has many articles to demystify the sport and answer probably any question I have, so well done sir!


Thank you very much for your kind comment, yes, Rugby isn’t the main sport over in the US but you have a similar sport which is just as physical, American Football. That sport is crazy and the size of the guys that play they must train 24/7


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