Rugby Workout For Strength, Muscle And Speed

Rugby Workout For Strength, Muscle And Speed

When you look around the internet these days for a decent rugby workout, you will find a load of bull. Some of the workouts I have seen are clearly not written for the rugby player.

There are people who give out 5 days a week routines, with periodisation and whatever else built into them. As a rugby man, can you imagine trying to do weight training 5 days a week, plus your other rugby training and matches added in?

Then start adding in any knocks and injuries into the mix and those other workouts start falling apart.

Now of course, you may be in pre-season or want to focus on getting bigger or stronger. So you will have more days to train. In this case, I would recommend you check out a program called Show and Grow Training. Which uses very smart training, with good conditioning and the like added in. So it is tailored toward the athlete like yourself. You can check out this system here: Click here

This article is geared more towards in-season training, but you can use the same principles for your own pre-season rugby workout, if you wish.

So what makes a great rugby workout? Let’s have a look.

What Makes A Great Rugby Workout?

A good rugby workout should consist of training that takes care of strength, speed and power.  If you are also looking for good muscle mass; Believe me, take care of the 3 parts I mentioned and muscle mass will follow suit.

All these components will have to be fitted into your complete rugby training routine. Which should include matches and your team training. Therefore you do not want to do, too much volume, then not be able to walk the next day.

Which is why you must utilise your time as efficiently as possible. Personally I like to use more volume on my upper body, to increase upper body muscle mass. Then use slightly lower volume on the legs.

Your legs will get some good volume during your rugby training and matches. So it is important to put the extra work into your upper body.

You may be getting a little confused at the minute about how this should all work? That’s fair enough, I confuse myself sometimes. So I will give you a quick sample workout for a lower body day, to give you a better idea of what I am talking about.

Sample Lower Body Rugby Workout:

1. Squats: 1 set of 6 (reps) + 1 set of 4 + 1 set of 2. (These are wave sets for strength)
2. Power Clean: 5 sets of 3 reps. (These are for power and speed)
3. Step Ups: 3 sets of 5 for each leg (Single leg work for power and speed)
4. Squat Jumps: 3 sets of 5 (great for speed and power)
5. Abs work
6. Optional volume exercises for muscle mass
7. Optional sprint / conditioning work

You will notice that this workout different than many other workouts. The reason being that this is a rugby workout and not a bodybuilding workout. There’s a big difference!

NOTE: Would you like to be able to download this rugby report PLUS the workout charts which you can print of?  The good news is that you can by clicking the Facebook like button below to reveal your instant download:

Anyway back to the article: The first 3 exercises works on strength and power, which will also make you a lot faster. You can do some volume work for muscle mass if you wish. Like doing some leg presses or leg curls, but this is optional. Depending on your other training needs, as it is important to be fit for other training and matches.

You can also do some sprint work at the end for speed and conditioning, if you like. You could do 8-10 sprints or do some interval training. Personally, I like to do sprint work for more speed, then focus on interval training and cardio on other days. Or use my team rugby training as the fitness work.

When you follow a rugby workout like the above, you need to try and keep the workout length to an hour maximum. You do not need to freak out if you go over a bit. But if you need to do two hour workouts, you are not working hard enough!

An upper body rugby workout will look similar to the lower body. The main change I make here is to use alternating sets. This is where you do two exercises back to back, with 30-60 seconds rest between each set. This way you can fit more work into session, but still give your muscles adequate rest.

Here is an example of an upper body rugby workout:

A1. Bench Press: 1 set of 6 (reps) + 1 set of 4 + 1 set of 2. (These are wave sets for strength)
A2. One-Arm DB Row: 3 sets of 8-12 (Back muscles respond better to volume)
B1. Incline Bench: 3 sets of 8-12 (Volume for muscle mass)
B2. Chin Up: 3 sets of 8-12
C1. Front Lateral Raise: 1 set of 10-12 (“C” exercises are a tri-set for the shoulders)
C2. Side Lateral Raise: 1 set of 10-12
C3. DB Shoulder Press: 1 set of 10-12
D1. Medicine Ball Horizontal Throw: 3 sets of 5 (For power)
D2. Biceps Curl: 3 sets of 6-12
E. Optional upper body work.

Remember: You can download this rugby report PLUS the workout charts which you can print of, by clicking the Facebook like button below to reveal your instant download:

Now, you may look at that workout with some confusion, but honestly it is not that complicated once you go through it. Basically the letter at the start, represents the exercises that should be done in pairs (or three for C).

For example, on A1 & A2: Do a set of bench presses, rest for 30-60 seconds, do a set of one-arm rows, rest for 30-60 seconds, and so on until all sets are finished. Does that make sense?

You will notice that there isn’t as much power work for the upper body, but that’s okay. You will work the main pushing muscles here for strength and power. The pulling muscles (back muscles) respond better to volume, due to the muscle make-up.

Rugby Workout Routine

So how does these rugby workouts fit into a complete routine.  Good question. This will be dedicated by your weekly schedule. But the great thing about using an upper and lower body part split. Is that you can just alternate between the two and do them when you can.

I use these workouts twice a week, so each rugby workout gets done once a week. The great thing is that I am still getting stronger every week and still making progress, on two days a week!

You can do the same and make progress. I would however suggest you add in deadlifts to some of your lower body workouts. Just alternate between squats and deadlifts each workout and you’ll do fine.

So there you have a couple of proper rugby workouts! If you would like to take your training up another level again I would suggest that you check out the Show And Grow training program I suggested earlier which you can see here: Click here

I hope you found this page help for your rugby workout routine.

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About William

William is a personal trainer in Belfast.
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