What do you (rugby players!) need to know about shoulder training? It’s the most complex joint in the body and so many things can go wrong, it’s critical to understand shoulder stability and strength if you’re going to train effectively to prevent shoulder injuries this rugby season.
Rugby is a complex sport played by athletes with a huge variety of different skill and fitness levels. Most players learn rugby from coaches and other players around them. But elite level rugby coaches don’t just fall out of the sky. The RS blog is dedicated to giving all ruggers access to the best free training, diet and skill-based resources.
Rugby season is in full swing in many places. How do you stay strong, fast and lean during the season when you’ve gotta throwdown at 2 rugby training sessions and during a game as well? Here are three tips for keeping your in-season training super high-intensity!
Why do rugby players need and at the same time crave sugar? Rugby demands energy. LOTS of energy! For that, complex carbohydrates in the form of sugars are some of the most important foods for rugby players to be eating.
Caloric restriction is becoming a popular diet strategy – so we’re asking, can you get rugby-fit without eating breakfast? Sure can, here’s how.
What is the best way to become a more agile rugby player? Balance baby, balance. Ever notice how the agilest rugby players can accelerate from any body position? Yup, this article will show you how they do it.
It’s not always possible to get to the gym. Sometimes you’re babysitting. Here’s a formula for improving your flexibility while watching TV with the kids.
What you consume immediately after your rugby game can have a big impact on your rate of recovery. Miss this window and your recovery may be slower as a result.
The winner of the lineout is often the team with the fastest, highest jumpers. Here is a compilation of the 10 best explosion drills for lineout
Research suggests that just one or two workouts per week can maintain strength and power during the in-season period, and if you build your workouts around compound exercises, you can stay strong with just three exercises per workout.
How can you use gymnastic strength training to become a better rugby player? Our training team explains how gymnastics programs can be the best bet for developing strength while maintaining mobility.
How do you build a cardio base for rugby season without running? It comes down to exercise selection if you want to maximize your cardio base.
Can you get a performance boost from the grocery store? You bet! Try these five over the counter supplements every rugby player needs in their kit bag.
How much cardio do rugby players need? The answer is it depends on your levels of fitness, position and goals for the upcoming season.
Post-Rugby addresses the needs of even the most demanding rugger, facilitating recovery from a variety of angles. Here are our top 4 ways to use Post-Rugby in your after match smoothies.
Our team is deeply committed to creating products that provide cognitive gains for rugby players at training and during games. Here are some OTC options.
Strong abs are a fitness must-have, but for rugby, they are much more than a fashion accessory. Strong abs will help stabilize and support your spine, increasing performance and reducing your risk of injury.
Not sure how to mix our rugby whey into a smoothie or baked goods? Here are six rugby whey recipes you probably haven’t thought of, but that you should try!
Rugby and strength training can both be tough on your joints. Here are Ruck Science’s 5 rules for successful joint-friendly strength training for rugby.
How do you manage to train for rugby while you’re on a business trip? Here are some quick tips for business trip workouts to keep you fit for your game on Saturday.
Are you measuring your macronutrients? This article covers macronutrients and in particular answers the question, how much protein should rugby players eat?
What are the best single-limb movements for rugby players to use to develop strength for the rugby field? Here’s our breakdown of the top nine movements.
Speed is one of the most intimidating factors in rugby. The faster you can sprint, the better you can intercept and evade the opposition, and be in the right place at the right time to attack, score, or defend.
Power is crucial in rugby. The more you produce, the harder you hit and the faster you can cover the field. Try these power exercises for rugby players.
Sometimes just taking pre-workout in a shaker gets a bit boring. Here are 10 “weird” ways to use our pre-workout powder you might not have thought of.
How do you improve your power and stability as a lineout lifter? We think the secret might just lie in Kettlebells. Here’s our training team’s take on using Kettlebells to make you a better lineout lifter.
How do you train for rugby season if you can’t go outside? Simple, you try one of these rugby-specific conditioning workouts built to be done indoors.
If you MUST train for rugby despite being injured, these strategies may allow you to exercise without making your existing problems worse.
Like all forward positions, hookers need a variety of attributes to be successful. Playing a crucial role in scrums and lineouts, this is a position that requires a lot of skill as well as brute strength, fitness, power, and speed.
Here are EIGHT strength training methods you can use in the gym to make your strength training workouts more rugby specific. You’ll undoubtedly raise a few eyebrows with these methods but your rugby performance will soar as a result!
If you are serious about rugby, you need to be serious about recovery too. Playing and training for rugby takes an enormous amount out of your body. That’s why we created our Post-Rugby formula. Here’s how we researched, tested, and launched the new supplement.
Rugby, be it a match or a training session, can leave your body feeling like a wrung-our sponge. Not only are your energy reserves depleted, but your muscles have also taken a hammering too. Unlike some sports, such as distance running, rugby players don’t normally have the luxury of several weeks or even months before their next fixture. Instead, most ruggers will be back to training and competing within a day or two.
Rugby centers need to be strong, fast, agile, and able to kick, pass, sidestep, and tackle like a boss. Centers are usually in the thick of it so get to it!
Halftime nutrition and hydration protocols July 3, 2017 / Training Team / halftime, hydration, nutrition In years gone by, halftime rugby nutrition involved a couple of slices of orange, usually supplied by the home team water from the faucet in
How to work out the day before a rugby match June 25, 2017 / Tim Howard / workouts While it might be tempting, the last thing you should do during the days leading up to a big rugby match is
Box your way to pre-season rugby fitness June 25, 2017 / Patrick Dale / fitness, pre-season When training for any sport, one of the most important program design considerations is specificity. Specificity refers to the fact that the benefits you
Wrestling drills for rugby fitness Training Team May 10, 2017 Conditioning, Core, Training Training for rugby has come a very long way in the last 20-years, especially since becoming a professional sport. Before 1995, players did very little off-pitch training,
How to build the stamina of a SuperRugby flanker Training Team May 5, 2017 cardio, endurance, flankers Fitness, endurance, stamina – it doesn’t matter what you call it, successful rugby demands the ability to play at a high level of
How to build rugby prop strength Patrick Dale May 2, 2017 Strength While all rugby players need to be strong, it could be argued that Props need raw strength the most. Scrummaging, supporting line-outs, tackling, and hitting rucks and mauls
Yoga – a practical guide for rugby players April 23, 2017 / Training Team / Flexibility, Recovery, yoga Yoga and rugby might seem like unusual bedfellows, but these two dramatically different activities are surprisingly compatible. Yoga sometimes gets a bad
Developing muscular endurance for the rugby field April 12, 2017 / Training Team / endurance, strength, training Rugby is a sport where strength and power are undeniably king. Scrummaging, tackling, and sprinting for the line are all good examples of
How to structure your pre-season rugby diet April 5, 2017 / Patrick Dale / diet, nutrition, pre-season While it’s not exactly clear who first uttered the words “you are what you eat,” it is clear that they were on to
When should rugby players use ibuprofen? [CHART] March 30, 2017 / Tim Howard / drugs, inflammation, recovery If you’ve ever wondered, when should you use ibuprofen? This graphic is for you! Please consider it in consultation with your physician and
Are NSAIDs bad for rugby players? March 27, 2017 / Tim Howard / drugs, inflammation, recovery We all know how tough rugby is on the athlete’s body. And how sore you can be when you wake up the next day,
Fit for rugby? Five rugby-specific fitness tests March 22, 2017 / Training Team / cardio, fitness, strength, testing Rugby is one of the few sports that involves virtually every aspect of physical fitness. This is one of the things that
It’s not going to be a fun conversation. But it needs to happen. We need to talk about suicide in rugby because we are human beings before rugby players.
Building neck and trap strength for rugby players February 22, 2017 / Training Team / Strength Rugby is a tough sport played by tough men and women, and for many, that’s part of its appeal. The very physical nature of
Best rugby training blogs of the year February 14, 2017 / Training Team / Defense, Training Today we’ve finally gotten around to wrapping up 2016 by giving you the top rugby training blogs of the year. The articles are ranked
Sidestep sickness this rugby season February 13, 2017 / Calvin Harrell / Health, Illness, In-season With the warm days of spring practice still months away, most of the continental United States and northern hemisphere find themselves in the grips of
How to develop hip drive for rugby February 9, 2017 / Patrick Dale / legs, power, strength If you take a moment to analyze rugby, you’ll quickly notice that it is a sport of going that requires players to “go
Returning to rugby: from a broken leg – pt3 mobilization February 7, 2017 / Clarke Cayton / injuries, recovery, returning2rugby There is nothing more traumatic for the amateur athlete than to experience a catastrophic sports injury. Because when this occurs,
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