Press "Enter" to skip to content

Get Stronger Training Like a Rugbier

Many of the training exercises performed by the best rugby players in the world are totally applicable in regular daily training. They seem hard and outrageous from the outside, but in actuality, they are manageable and can greatly benefit a lot of people. Among the advantages are a stronger core, and prevention of long-term injuries. The profane in the rugby world would associate this sport with major injuries, strength in bulk and a certain dose of recklessness. A clueless viewer may also think that all the players are all big and bulky. However, to train like a champion of this sport it is not necessary to be two meters high or exceed 100 kilos of muscle weight.

Keep in mind that exercises will make your body better, regardless of your weight or height, and that there are some basics when planning your training sessions, consider rest and adaptation, work of every muscle group based on the progression of our training to optimize results. Check out the basic principles for strength training.

Multilateral Development

This principle refers to the need to carry out a general development of the body, considering the particular physical qualities of the athlete prior to the sports specialization, these serve as foundation and basis, covering as many movements and sports as possible before starting the specific training in the chosen sport, such as rugby.


How much work is too much work? This is an important question, maybe 30 minutes per day are enough for someone that just wants to stay active, but for an athlete is imperative to increase progressively the intensity of the routines. Anyway, the idea is to raise the threshold, to generate a stimulus that produces an adaptation. If we limit ourselves to training up to our threshold, we will obtain the results of the maintenance of our physical form, but there won’t be any improvement. What’s more important though, is to check with a medical professional to make sure you are not overdoing it to a dangerous degree.

Load Progression

It may be a couple more miles of running, a few more pounds on your lifting, more repetitions, one more lap in the pool… It depends on every particular routine, but it applies to every athletic discipline. The important thing here is to have a strategy to make it right, inconsistency is not recommended. The best example of load progression -and resilience- is actually Milo of Croton, maybe the strongest man on earth.


Logically, if our body gets used to a stimulus, it ceases to be effective, so we must vary it to ensure the continuity of this improvement. Although variety is essential to ensure maximum performance, remember that repetition is a must to achieve short-term adaptation. However, if you’re seeking results over a longer period include things like: varying the duration, materials, intensity and movements, in order to guarantee the best results.

Rest and Recovery

During recovery, the body needs to restore the reserves of phosphates, also re-establish myoglobin, replace the glycogen stores and eliminate the lactic acid and other toxic substances generated during training. This relationship between the training load and the recovery of it is called supercompensation, remember that the time of rest to optimize the recovery should be adjusted to the intensity of the training. This is why is always best to hire a specialized personal trainer no matter what sport or physical activity you’re into.