Whether you’re playing competitively or for fun, rugby is a challenging sport. Not only is it physically demanding, but it also requires players to have exceptional stamina. You’re expected to run and sprint for up to 80 minutes while taking on opponents with full-force tackles.
To reach peak match fitness, incorporating strength and conditioning into your training schedule can be highly beneficial. Not only does it enhance game performance, but it also helps reduce the risk of injury.
The Rugby World Cup kicks off on September 20 with a matchup between Japan and Russia. What better time to focus on improving your own performance? Maybe adding regular strength and conditioning sessions is all you need to go from try-ing and failing to playing like a pro.
What Is Strength and Conditioning?
Strength and conditioning combines strength training with aerobic and anaerobic conditioning. It develops essential skills that aren’t directly practiced during gameplay but are crucial for performance. This type of training supplements rugby-specific drills and prepares your body for the sport’s physical demands.
How Strength and Conditioning Improves Performance
Strength training should be a priority for all rugby players. Maximizing the force you can generate and absorb during a match is essential. Your strength determines how well you tackle, the power behind your movements, and your ability to withstand force from opponents.
Resistance training is one of the best ways to build strength. Aim to work with loads that are 60–80% of your maximum and perform 3–4 sets of 6–8 repetitions. Proper technique is more important than lifting heavier weights. Always maintain a full range of motion—if increased resistance compromises your form, reduce the weight.
In addition to power, stamina is critical. Balancing aerobic and anaerobic exercise ensures you don’t tire out during a match. You need to be just as explosive in the final 10 minutes as you were at the start.
- Aerobic training involves sustained moderate-intensity exercises, such as long-distance running and cycling.
- Anaerobic training is essential for rugby’s stop-and-start nature. High-Intensity Interval Training (HIIT), such as hill sprints—short bursts of maximum effort followed by recovery periods—replicates the intensity of a real match.
For the best results, combine HIIT workouts with strength exercises between intervals to mirror the physical demands of rugby.
Preventing Injuries Through Strength and Conditioning
Even minor injuries can disrupt your performance. Strength and conditioning helps prevent nagging aches and pains from worsening while strengthening your body to withstand physical impact—reducing the likelihood of new injuries.
A key focus should be improving flexibility, stability, and mobility in the neck, shoulders, core, wrists, and knees. These areas experience the most stress during a match and are prone to overuse injuries. Incorporating yoga or Pilates can be beneficial for flexibility, injury prevention, and post-workout recovery.
Take Your Rugby Skills to the Next Level
Strength and conditioning can transform you from an amateur to an elite-level player. In 2018, nearly 240,000 people participated in rugby union in England alone. With so much competition, working hard to get into peak shape is essential—you never know, you might be preparing for your first Rugby World Cup match in the future.
Nothing should stand between you and your sporting goals. After all that training, the last thing you want is a mouth injury keeping you off the field. At OPRO, our mouthguards provide a personalized fit with unmatched protection, trusted by England Rugby. With the right protection, you can unleash your full power and dominate the competition.
Shop our full range here.