Rugby Players Analysis

One of the most complicated areas of rugby physical preparation for the average player is how to strength train in season. There are five common problems that I see most often with in season strength training programs for rugby. All five can hold you back as a rugby player but luckily for us, they are easily avoidable.

1. No Strength Training In Season

Sadly, this is far too common in rugby circles. Players who are reluctant to strength train at the best of times will almost certainly never touch a weight in season. Even worse is a player who works hard to improve their strength in the off season, then simply stops in season. Rugby is a brutal sport both physically and physiologically. If players don't at least attempt to maintain their strength during the season, they will fall a long way behind after five months.

2. Rubbish Programming and/or Exercise Selections

While in season might be a time to lower the volume and intensity of your
The players who are in the gym five days per week, plus three practice sessions and a game will find their performances suffering. 2-3 strength sessions per week should be the norm in season. The other issue arises in regards to exercise selection. While I believe some players should be squatting (or variations) 48 weeks of the year, there comes a time when you have to adjust your strength training due to the demands of your sport. For example, loading a props spine up in the gym every week with a heavy squat variation may not be the best idea while he is also packing in 50+ scrums per week. That will cause a lot of spinal loading and fatigue throughout the season. While the are good alternatives, such as the belt squat, very few rugby players have access to such equipment. A practical solution is to simply rotate exercises throughout the season while being mindful for CNS draining exercises like the squat and deadlift for players with high scrummaging