Training remains extremely important for anyone hoping to succeed as a rugby player.
Specific routines and exercises which work core muscles are necessary, as is fitness training and work to increase stamina. This will enable the player to compete easily for the entire length of the match.
An individual training programme is usually created, so each player achieves and maintains a peak level of fitness, both in and out of season.
Players also need to take part in team training sessions, including full matches, tackle practice, scrum practice, kicking practice and other rugby drill exercises, such as those seen here: https://www.sportplan.net/drills/Rugby/.
During season, it’s important not to place excessive strain on muscles. As such, weight training should be limited to 2 sessions each week. Between workouts, ample time for muscles to recover must be allowed. When the season is over, the number of sessions may be increased.
Rugby players will be helped to build and maintain a weight training schedule, to build the specific muscles required to help with their game.
Barbell squats, deadlifts, power cleans, bench presses and military presses are all good exercises to promote strength, stamina and build on the right muscles for the game.
Cardiac and aerobic fitness
Achieving a base level of fitness can be achieved using exercises which increase the heart rate, preferably to around 150-160 beats per minute, and no higher.
Building upon stamina and base level fitness in this way will ensure players are able to play at their maximum capacity throughout the match, and helps prevent them from flagging due to loss of energy during the game. Jogging, rowing and swimming are all good examples of exercise which work to build endurance. Swimming is particularly good for those recovering from injury, working many of the muscles required to play, in a low impact way.
Building fitness, as well as basic power and speed is essential. Rugby requires players to have the ability to change speeds and directions very quickly, and without any negative consequences, and interval training will help with this.
Interval training involves the completion of short bursts of very intense exercise, with longer periods of less intense exercise in between. A range of different disciplines can be used in interval training.