The modern game of rugby requires players to be fitter, faster and stronger across all positions in a team.  At the elite level, rugby players who fit into the professional category need to ensure that gym based strength training is an integral component of their conditioning program.

Semi-professional and amateur players need to consider whether or not they are enjoying sufficient weight bearing exercise in their day to day work as to how much weight training is necessary for their further development in the game.

Historically a reasonable percentage of forwards came from the rural areas and the ground was laid for their conditioning & pre-season endurance training in their working environment.  The general transition of career options over the years from manual jobs to desk and office work has all but removed the “naturally occurring / on the job” strength training component of a players weekly training routine.

Strength training can encompass any exercise from utilising a player’s own bodyweight (press-ups, sit-ups, chins, etc) to load-bearing resistance exercises (gym barbells, dumbbells, machines, pulleys, ropes, tyres, etc).

There is a wide selection of exercises available to players utilising both their own bodyweight which can form the basis of a strength program plus a power & flexibility program.  These exercises are appropriate for both younger players (teenage – male & female) and for those players without ready or easy access to good quality gyms, weight equipment and suitably qualified & knowledgeable trainers.

Secondary school players and above who have access to weight training equipment should make use of this resource in a controlled and managed approach.  The focus should be on a range of exercises that will add to a player’s existing rugby abilities and attributes.  The gym should not be regarded as an opportunity to become weightlifters, powerlifters or bodybuilders.  Therefore the choices of gyms, exercises, weight, reps, sets, trainer/instructor and frequency of training are crucial to achieving the desired rugby goal.

Weight training is comparable to any other discipline such as speed, endurance and agility training in that it requires dedication, commitment and goal setting over a realistic time frame to ensure improvement.  Rapid gains are sometimes possible in the very early stages of weight training but it is far more rewarding and preferable if small incremental gains occur regularly over several weeks.  The gains will also continue with refinements to lifting technique along with the employment of appropriate recovery methods such as rest, massage, and stretching etc.

Consistency and frequency are key words in weight training.  Initially work for 6-8 weeks with a simple basic routine that has some variation of exercise, weight, sets and reps so the body adjusts to the regular exercise regime and can make the expected or desired gain.  Always begin with light weights to ensure the technique is correct and so the muscles familiarize themselves to the movement.   The frequency of training is both important within the program, i.e. how much rest is allowed for both between sets and exercises, plus also between training sessions to allow sufficient rest & recovery without being too far apart that you lose any benefit from the previous session.

Ideally a minimum of 3 x 1 hour weight training sessions per week is necessary to initiate some adaptation and/or change in the muscles.  Consideration must be given to the overall rugby conditioning required for the time of year (off-season, pre-season, in-season or post-season) as to how much strength training you are able to fit in and cope with!

Richard Dryden

Olympic Weightlifting New Zealand Coach

Strength & Power Trainer