Rugby Gym Workout: Train Like a Rugby Player

Rugby players are considered amongst the fittest athletes in the world because, unlike a lot of other sportspeople, they are required to have several different physical characteristics and traits that span the wider fitness spectrum. 

For example, whilst footballers need to have excellent leg strength and stamina, rugby players need to have both those physical attributes in addition to exceptional upper body strength and the ability to sprint. With so many physical fitness characteristics, it’s no wonder that a lot of people want to undertake a rugby-specific gym workout to work their entire bodies and reap the benefits that come with such an intense and varied programme. 

Whether you’re a rugby player or just looking to get in shape, a rugby training gym workout is an excellent style of exercise regime to engage in. We’ve put together a list of exercises you should include in your rugby gym workout based on what the professionals encompass in their training. We’ve separated each workout by the area it works because rugby players need to have excellent all-around fitness, and that means targeting different areas specifically. 

Speed Workouts

A key aspect of being a rugby player is being able to sprint fast. For this reason, it’s essential that rugby players work on and maintain their speed ability. A common technique used for building up sprinting ability is through interval training. This involves sprinting for anywhere between 10-30 seconds and then jogging or speed walking for anywhere between one to three minutes. You would then repeat the process and, over time, increase the amount of time spent sprinting and decreasing the amount of time spent walking or jogging in between. 

Whilst this good for building up cardio, it’s not the most effective way of building up speed for rugby players. This is because the overall speed at which you’re able to sprint in each interval will decrease the more intervals you do, and this isn’t the most effective way of increasing speed. Instead, alongside normal interval training, implement distance-specific interval training and do it for a limited amount of time. 

For example, sprint 15m and then walk until full recovery is reached. Repeat this for 10 reps before recovering and then sprinting for 25m reps with full recovery in between, and then increase to 40m etc until you reach 100m. This will not only work on speed and endurance, but is also more representative of what happens in an actual rugby match where a player might sprint 100m down the pitch, but in the next instance, they might only sprint 30m down the pitch. 

Agility Workouts

Rugby players need to be able to react quickly and turn direction instantly when needed. This requires immense levels of agility which needs to be the main focus of a rugby centred workout – specifically pre-season rugby drills. 

There are numerous ways you can increase your agility. 

Lateral Shuttle Runs 

Undertaking shuttle runs is a great way to improve agility, specifically lateral shuttle runs in the 5-10-5 format. This involves setting up three cones, each one roughly 4.5/5m apart. Run laterally from the centre cone to the left cone, touch the floor and then run laterally to the far-right cone and touch the floor before running back the centre cone laterally and touching the floor. Repeat this for a set of 10 reps. This will improve your ability to move laterally at speed – a very important skill for a rugby player to have. 

Side to Side Lunges 

A side to side lunge is one of the most simple exercises but is incredibly effective for improving agility. Assuming a wider-than-shoulder-length stance, lean to the left and ensure your left leg is at a right angle and your right leg is completely straight. Repeat this but with the right leg and do 10 reps on each side. 

Agility Ladder Drills

A very common way to improve agility is to engage in agility ladder drills. There are various ways you can use the agility ladder, including the forward step technique which involves stepping forward quickly as you work your way across the length of the ladder. Both feet should never be in the same box. The small steps will increase your footwork, but like all agility ladder workouts, you need to make sure your weight is in your toes. Alternatively, you can do lateral steps which is the same concept as forward steps, except you will move sideways instead of forwards and both feet will need to be in the same box in order for you to move across the ladder. 

Strength Workouts 

Rugby players can be incredibly fast and agile, but if they’re not strong, they won’t be able to effectively tackle (or avoid tackles). This is where strength exercises need to be introduced. There is a range of different strength exercises that can be undertaken, starting with the upper body. 

Bench Press 

The bench press is a simple exercise that involves using a weighted barbell. When you’ve selected an appropriate and manageable weight to lift, lay down on the bench press bench with your legs on the floor and your back straight. Place your hands slightly more than shoulder-width apart on the barbell using an overhand grip. Breath out and push the bar off the rack, making sure your arms are fully extended. Slowly lower the barbell to your chest, keeping your elbows ever so slightly tucked inwards. Exhale and push the bar upwards again. Repeat this process for 10 reps and your pecs and triceps will feel the benefit. Make sure you have a spotter for safety.

Overhead Press 

Overhead presses are similar to bench presses except you’re stood up. Overhead presses work the pecs, triceps, deltoids and chest. A rep of 10 is a good place to start.

One Arm Row 

Lean over a weight bench with your left knee resting on the bench at a right angle and your chest parallel to the bench. Lift a dumbbell with your right arm, making sure your elbow remains parallel to your chest. 

In terms of leg strength workouts, consider the following:

Squats 

Squats work almost all of the lower body and the core. They should be in almost every workout regime, and they can be made harder with barbells, dumbbells and kettlebells. For a more explosive workout, try squat jumps or pulsing squats.

Box Jumps

Another explosive exercise is to do box jumps. They will improve agility as well as lower leg strength and balance – all of which are essential skills in any sport, especially rugby. 

Single-Leg Bridge

If you want to work your core as well as your lower body, try single-leg bridges. Lay on the floor with your hands at your side and your knees at a right angle – feet underneath. Lift your hips so that there is a straight line between your knees and shoulders. Tense your stomach and lift one leg off the ground so it is straight and in alignment with the rest of your body. Hold the position for three to five seconds and lower the leg slowly before swapping to the other leg. 

How UK Gym Equipment Can Help 

These are just a few ways you can incorporate rugby exercises into your routine and workout like a pro, encompassing all the major rugby skills into your regime. For more information about sport-specific workouts or to speak to us about equipment for your rugby workout, please contact us.