Rugby Strength & Power
The in-season gym work rugby players need: lower-body force and power, upper-body strength, and the neck, hamstring and groin work that keeps you on the pitch.
Equipment: Gym with squat rack, barbell, dumbbells, trap bar, medicine ball, plyo box, band Get the free PDFBeginner if you've lifted consistently for under 6 months, or can't yet squat and hinge with a stable back. Intermediate if you have 6+ months of consistent lifting with solid squat, deadlift and bench technique.
Day A 3+ days before the match (e.g. Mon or Tue for a Saturday game). Day B 2 days before (e.g. Thu), never the day before. Conditioning comes from team training; this block doesn't add more.
Strong athletes start smart.
The best block fails if you start it hurt. Answer these 6 honestly:
- Has a doctor ever told you that you have a heart condition or high blood pressure?
- Do you get chest pain at rest, in daily life or when you exercise?
- Have you lost your balance from dizziness, or fainted, in the last 12 months?
- Do you have a chronic medical condition, or take prescribed medication for one?
- Do you have a bone, joint or muscle problem, or an injury from the last 12 months, that training could make worse?
- Has a doctor told you to exercise only under medical supervision?
All no? You're good to go. Start at your level and follow the progression.
Any yes? Check with your doctor or physio first, then message me. I'll tell you how to adapt the block, free.
Under 18? Go through this with a parent or guardian. These blocks are general guidance, not medical advice or individual coaching. Stop and get help if you feel chest pain, dizziness or sharp pain. Questions adapted from the PAR-Q+.
3 min skips and shuffles · glute bridges ×10 · lateral band walks ×10/side · world's greatest stretch ×3/side · A-skips 2×15 m · pogo jumps 2×10
Day A: lower body + power
| Exercise | Beginner | Intermediate | Tempo | Rest |
|---|---|---|---|---|
| A. Jump | Low box jump, 3×3 | Countermovement jump, 4×3 | explosive, full reset | 90 s |
| B. Squat | Goblet squat, 3×8, RIR 3 | Back squat, 4×5 at ~75–80% 1RM, RIR 2 | 2-0-X-0 | 2–3 min |
| C. Hinge | DB Romanian deadlift, 3×8, RIR 3 | Trap bar deadlift, 3×5, RIR 2 | 2-0-X-0 | 2–3 min |
| D. Nordic hamstring curl | Band-assisted, 3×3 | 3×5, slow lowering | 4-0-X-0 | 90 s |
| E. Copenhagen plank | Short lever (knee), 3×15 s/side | Long lever (ankle), 3×20 s/side | hold | 60 s |
| F. Neck isometrics | 4 directions, 2×10 s each, own-hand resistance | 4 directions, 2×15 s each | hold | 30 s |
Day B: upper body + rotation
| Exercise | Beginner | Intermediate | Tempo | Rest |
|---|---|---|---|---|
| A. Medicine ball | Chest pass, 3×5 | Rotational throw, 3×4/side | explosive | 60–90 s |
| B. Push | DB bench press, 3×8, RIR 3 | Bench press, 4×5, RIR 2 | 2-0-X-0 | 2 min |
| C. Pull | Inverted row, 3×10 | Pull-ups, 4×5 (weighted if 8+ strict) | 2-0-1-1 | 2 min |
| D. Single leg | Split squat, 3×8/side | DB rear-foot-elevated split squat, 3×6/side | 2-0-1-0 | 90 s |
| E. Farmer's carry | 3×30 m, moderate | 3×30 m, heavy | walk tall | 90 s |
| F. Face pulls | 3×12 | 3×15 | 1-0-1-2 | 45 s |
4-week progression
| Week | Focus | Change |
|---|---|---|
| Week 1 | Technique | Loads at RIR 3–4 on everything |
| Week 2 | Load | Add load on B and C, keep the reps and RIR |
| Week 3 | Volume | +1 set on the Day A squat and hinge and the Day B push and pull |
| Week 4 | Deload | −1 set on everything, same loads, RIR 3–4 |
Back squat → goblet squat (regress) or a 2 s paused squat (progress). Nordic → band-assisted (regress) or a 3 s hold halfway down (progress).
Move the bar fast on every rep; quality of intent matters more than load in-season. Neck and Nordic work aren't optional: they're the cheapest injury prevention a contact athlete can do. After a heavy match, swap Day A for a lighter session at RIR 4.
Take the full block with you.
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How to read this: RIR = reps you could still do at the end of a set. Tempo 3-1-1-0 = 3 s lowering, 1 s pause at the bottom, 1 s lifting, no pause at the top; X = as fast as possible.
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