LEARN RUGBY

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. We have full rugby training programs, articles on the latest nutrition research and dozens of other topics designed to help everyone learn how to play rugby. You can also benefit from our…

rugby recovery creatine
Training Team

Rugby recovery is better with Creatine

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.

after rugby games eat to recover
Patrick Dale

After rugby games, eat to recover

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.

speed and power for rugby centres
Training Team

Speed and power for rugby centers

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 diet and nutrition for rugby players
Training Team

Halftime nutrition and hydration protocols

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

workout day before rugby match
Tim Howard

How to work out the day before a rugby match

How to work out the day before a rugby match June 25, 2017 / Tim Howard / rugby, workouts While it might be tempting, the last thing you should do during the days leading up to a big rugby match

rugby boxing fitness
Patrick Dale

Box your way to pre-season rugby fitness

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

rugby wrestling
Training Team

Wrestling drills for rugby fitness

Wrestling drills for rugby fitness Training Team May 10, 2017 core, fitness, 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,

stamina rugby flanker
Training Team

How to build the stamina of a SuperRugby flanker

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

rugby pro strength program
Patrick Dale

How to build rugby prop strength

How to build rugby prop strength Patrick Dale May 2, 2017 front-row, props, 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

yoga for rugby players
Training Team

Yoga – a practical guide for rugby players

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

rugby muscular endurance
Training Team

Developing muscular endurance for the rugby field

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

pre-season rugby diet
Patrick Dale

How to structure your pre-season rugby diet

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

rugby ibuprofen chart
Tim Howard

When should rugby players use ibuprofen? [CHART]

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

nsaid rugby
Tim Howard

Are NSAIDs bad for rugby players?

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,

rugby fitness tests
Training Team

Fit for rugby? Five rugby-specific fitness tests

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

suicide in rugby
Tim Howard

We need to talk about suicide in rugby

We need to talk about suicide in rugby March 2, 2017 / Tim Howard / health, life It’s not going to be a fun conversation. But it needs to happen. We need to talk about suicide in rugby because we

Neck trap strength rugby
Training Team

Building neck and trap strength for rugby players

Building neck and trap strength for rugby players February 22, 2017 / Training Team / hookers, props, strength Rugby is a tough sport played by tough men and women, and for many, that’s part of its appeal. The very physical

Training Team

Best rugby training blogs of the year

Best rugby training blogs of the year February 14, 2017 / Training Team / 2016, rugby, 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

rugby sickness
Calvin Harrell

Sidestep sickness this rugby season

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

hip drive rugby
Patrick Dale

How to develop hip drive for rugby

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

mobilization of rugby injuries
Clarke Cayton

Returning to rugby: from a broken leg – pt3 mobilization

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,

rugby acl injury
Nick McCashin

Returning to rugby: from a torn ACL

Returning to rugby: from a torn ACL January 31, 2017 / Nick McCashin / injuries, knee, returning2rugby Today is the first in a series covering what it’s like to return to rugby from a major injury. It was motivated by

immobilization of rugby injuries
Clarke Cayton

When rugby breaks your stride – pt. 2 immobilization

When rugby breaks your stride – pt. 2 immobilization January 29, 2017 / Clarke Cayton / injuries, recovery, returning2rugby Being laid up in a hospital bed is the absolute worst experience for any athlete. Any form of injury presents an

high school rugby players
David Weitz

How to recruit high school rugby players

How to recruit high school rugby players January 26, 2017 / David Weitz / coaching, recruiting, youth This article deals with a sensitive topic in the high-school sports community. Despite its long history around the world, the sport of rugby

impact of strength on rugby tackling
Tim Howard

How strength and power impact tackling ability

How strength and power impact tackling ability January 23, 2017 / Tim Howard / power, strength, tackling Rugby League and Rugby Union both involve significant physical impacts. In Rugby League, it’s easy to distinguish between the two main types of

college rugby alternative greek life
Nora Cowherd

College rugby as an alternative to greek life

College rugby as an alternative to greek life January 16, 2017 / Nora Cowherd / beginners, college, life When college students arrive on campus at the beginning of their freshman year, many are anxious about making friends. Living in a

rugby goal kicking
Nick McCashin

Effortless rugby goal kicking

Effortless rugby goal kicking January 11, 2017 / Nick McCashin / kicking, skills This is the first in a series of posts by former Bay of Plenty flyhalf, Nick McCashin, who is currently playing and coaching in Scotland and writing

battling off season weight gain
Calvin Harrell

Battling off season weight gain

Battling off season weight gain December 6, 2016 / Calvin Harrell / diet, health, training From try time to dinner time, sidelines to side dishes the holidays are fast approaching, and many rugby players across the country find themselves on

evolution of rugby positions
Darryn Pollock

The evolution of rugby positions

The evolution of rugby positions November 24, 2016 / Darryn Pollock / history, positions, rugby Rugby, as a sport, is a relatively new game. Granted, it has been played since the 1800s. But as a worldwide phenomenon, the game has

nutrition rugby recovery
Tim Howard

Nutrition tips for post-rugby recovery

Nutrition tips for post-rugby recovery November 13, 2016 / Tim Howard / diet, nutrition, recovery Intense physical activity, such as rugby, takes a lot out of your body and if you want to recover quickly, you need to start repaying

caffeine rugby performance
Michael Hedlesky

Caffeine loading for increased rugby performance

Caffeine loading for increased rugby performance November 10, 2016 / Michael Hedlesky / diet, performance, stimulants I guess I should put a disclaimer here first. I have a passionate deep seeded love for coffee. There isn’t a day of my

neural priming for rugby performance
Michael Hedlesky

Neural priming can maximize rugby performance

Neural priming can maximize rugby performance November 2, 2016 / Michael Hedlesky / performance, warmup “How to utilize the post-activation potentiation before rugby games” A rugby player’s body is a bony, muscle movement machine. Used for the simple tasks of

first rugby practice
Nora Cowherd

What to expect at your first rugby practice

What to expect at your first rugby practice October 27, 2016 / Nora Cowherd / college, life, practice Rugby is one of the only sports in the world that anyone can play. If you are willing to learn, practice, and

rugby injury traumatic phase
Clarke Cayton

When rugby breaks your stride – pt. 1 Traumatic Phase

When rugby breaks your stride – pt. 1 Traumatic Phase October 24, 2016 / Clarke Cayton / injuries, recovery, returning2rugby A traumatic leg injury can be a devastating experience to the amateur rugby player. When the incident occurs, the whole

lower body conditioning rugby
Tim Howard

Lower-body conditioning for rugby – get a sled

Lower-body conditioning for rugby – get a sled Learn rugby / October 19, 2016 / Tim Howard / conditioning, legs, training When it comes to effective training program design, specificity is king. In simple terms, your body adapts to the

Tim Howard

Jefferson curls are the best exercise for rugby

Jefferson curls are the best exercise for rugby October 13, 2016 / Tim Howard / Flexibility, training, warmup Wait, before you grab your dumbbells and start flexing in front of the mirror. We’re not talking about Bicep curls. Not that

what is the breakdown in rugby
Juan Mouton

Understanding the breakdown in rugby

Understanding the breakdown in rugby August 30, 2016 / Juan Mouton / basics, breakdown, concept The breakdown is a rugby term for the short period of play just after the tackle and before and during the ruck. To understand the

rehydrate rugby players
Tim Howard

Best methods for re-hydrating rugby players

Best methods for re-hydrating rugby players August 19, 2016 / Tim Howard / diet, health, nutrition Rugby players, like the rest of the athletic community, are often playing and training in a chronically dehydrated state. Proper hydration is one of

watch rugby free online
Training Team

How we watch rugby free online

How we watch rugby free online August 6, 2016 / Training Team / rugby, watch Unfortunately for the game as a whole, its really hard to watch rugby for free online. However, if you know where to go, it is

odd object lifting for rugby
Training Team

Unconventional rugby training using odd objects

Unconventional rugby training using odd objects July 26, 2016 / Training Team / core, strength, training Chaos is a state of disorder where a present condition or circumstance cannot accurately predict future conditions. Rugby is chaotic. It’s less like a

breakdown defensive structure rugby
David Weitz

Defensive structure at the breakdown in rugby

Defensive structure at the breakdown in rugby July 19, 2016 / David Weitz / beginners, breakdown, coaching, defense Rugby season is just almost here! College teams are starting to assemble. Creating a dominant team in 2016 will mean having a rock-solid defense.It

winning rugby flyhalf
Juan Mouton

The anatomy of a winning rugby flyhalf

The anatomy of a winning rugby flyhalf July 15, 2016 / Juan Mouton / concepts, flyhalf, positions The only thing more predictable than the Swedish rail service is the annual forlorn hope of Super Rugby supporters that so sincerely believe

rugby jiu jitsu
Tim Howard

Why rugby players should train Jiu Jitsu

Why rugby players should train Jiu Jitsu July 12, 2016 / Tim Howard / core, endurance, training Elite rugby players and coaches are always looking for an advantage over their competition. The Scottish rugby union’s coaching program, for example, runs

recovery tips for rugby
Tim Howard

10 stupid simple recovery tips for rugby

10 stupid simple recovery tips for rugby July 6, 2016 / Tim Howard / diet, Flexibility, recovery The game is over. The fight is done for now. The coordinated brutality of the match has reached its end point. You left

Danielle Ordway

What supplement do rugby 7s players need?

What supplement do rugby 7s players need? June 21, 2016 / Danielle Ordway / nutrition, rugby7s, supplements Since taking my first steps, I have been involved in sports. If there were a ball and field or pitch, you were guaranteed

Training Team

How L-citrulline can improve your rugby

How L-citrulline can improve your rugby June 20, 2016 / Training Team / diet, ingredients, nutrition Amongst the vast sea of supplements on offer in today’s sports nutrition market, it has become incredibly difficult to know where to turn for

eating rugby 7s tournaments
Tim Howard

How to eat right at rugby 7s tournaments

How to eat right at rugby 7s tournaments June 14, 2016 / Tim Howard / nutrition, performance, rugby7s Rugby 7s season is here, and it’s time to think about how we’re going to get through those Saturday tournaments in the

rugby 15s rugby 7s
Calvin Harrell

Transitioning from 15s to rugby 7s

Transitioning from 15s to rugby 7s June 10, 2016 / Calvin Harrell / cardio, rugby7s Seven players, 14 minutes, and mere millimeters between victory and defeat. Summer is here, and Rugby Sevens has begun. The little brother of rugby that

rugby eternal contest
Darryn Pollock

Rugby: the eternal contest

Rugby: the eternal contest June 8, 2016 / Darryn Pollock / advanced, concepts On the surface of it, a game of rugby looks like a melee of violence directed at an individual who is in possession an oddly-shaped ball. The

David Weitz

Coaching rugby using a Zone System

Coaching rugby using a Zone System Learn rugby / June 2, 2016 / David Weitz / coaching, college, youth One of the hardest parts of a decentralized sport like rugby is keeping all players on the same page and working

enjoy watching rugby
Training Team

What you need to know to enjoy watching rugby

What you need to know to enjoy watching rugby May 18, 2016 / Training Team / basics, concepts, rugby, watch Rugby Union can be difficult for new viewers to understand. You’ll often hear first-time spectators saying things like; “it’s really

rugby captain tips
Tim Howard

Rugby captain tips from a Navy SEAL

Rugby captain tips from a Navy SEAL May 13, 2016 / Tim Howard / advanced, captains, concepts “…leadership requires belief in the mission and unyielding perseverance to achieve victory, particularly when doubters question whether victory is even possible” – Jocko

avoid muscle injury
Tim Howard

How to avoid muscle cramping in rugby games

How to avoid muscle cramping in rugby games May 5, 2016 / Tim Howard / diet, hydration, nutrition, performance This weekend, many of the country’s best amateur rugby players will be participating in the round of 32 and sweet 16

Gym-workout-for-lineout-jumpers-who-also-lift
Training Team

Gym workout for lineout jumpers who also lift

Gym workout for lineout jumpers who also lift May 3, 2016 / Training Team / flankers, lineout, locks, training There was a time in rugby before the game became professional when lineouts were much more evenly contested than they are today.

rugby day nutrition guide
Training Team

Rugby day nutrition guide (carbohydrate adjusted)

Rugby day nutrition guide (carbohydrate adjusted) April 22, 2016 / Training Team / gameday, nutrition, performance Preparing for rugby games should be pretty simple, right? Get to the pitch ten minutes before kickoff, whack your boots on, tuck your mouthguard

how to break the gain line in rugby
Training Team

3 steps to breaking the gain line in rugby

3 steps to breaking the gain line in rugby April 18, 2016 / Training Team / attack, basics, concepts Getting across the gain line in Rugby is much harder than breaching the line of scrimmage in American Football. There are

bear complex - the single bar strength workout
Training Team

Bear Complex – single bar rugby strength workout

Bear Complex – single bar rugby strength workout April 13, 2016 / Training Team / strength, training, workouts Single-bar barbell complexes are a challenging training method that can be used by amateur rugby players to achieve many strength and conditioning

rugby training drills from the Ohio Aviators
Training Team

Rugby training drills from the Ohio Aviators

Rugby training drills from the Ohio Aviators April 7, 2016 / Training Team / attack, drills, training We shouldn’t be breaking news by telling you there’s a professional rugby league starting in the United States. Pro Rugby‘s inaugural season is

What-rugby-players-should-eat-at-Chipotle
Tim Howard

What rugby players should eat at Chipotle

What rugby players should eat at Chipotle March 31, 2016 / Tim Howard / diet, nutrition Despite food safety scandals, e.coli outbreaks and a massive downgrade in the company’s financial projections, we know that the rugby-playing public is not going

Get-strong,-ruggers-Bigwill-take-care-of-itself
Training Team

Get strong ruggers, big will take care of itself

Get strong ruggers, big will take care of itself March 29, 2016 / Training Team / advanced, concepts, strength, training Size matters in modern rugby. If all else is equal; speed, strength, endurance, and skill a coach will almost always

should rugby players stretch or mobilize?
Training Team

Should rugby players stretch or mobilize?

Should rugby players stretch or mobilize? March 24, 2016 / Training Team / Flexibility, mobility, stretching The following is an edited version of the article Stretch or Mobility for Rugby – originally published on the rugbyrenegade.com website. As you know,

Get-rugby-fit-with-these-beep-test-variations
Training Team

Get rugby fit with these beep test variations

Get rugby fit with these beep test variations March 15, 2016 / Training Team / cardio, fitness, programs Beep testing is usually used to test Vo2 Max in athletes. Today though, we’re going to give you four beep test variations

rugby tour
Training Team

10 things you absolutely MUST take on rugby tour

10 things you absolutely MUST take on rugby tour March 11, 2016 / Training Team / gameday, life, travel If you’ve never been on a rugby tour, you’re in for a treat. Rugby tours are about as much fun as

precautions before playing rugby
Training Team

Six precautions before you start playing rugby

Six precautions before you start playing rugby March 3, 2016 / Training Team / basics, college, concepts, youth What precautions should you take before you start your amateur rugby career? These will be different for everyone. But here are our

rugby 7s possession
Jacob Liberman

Analyzing time of possession in Rugby 7s

Analyzing time of possession in Rugby 7s February 28, 2016 / Jacob Liberman / data, rugby 7s, strategy World Rugby tracks time of possession for all World Rugby Sevens Series matches. Starting 7s recently published an analysis of time of possession data from the

nz rugby guidance on supplements
Tim Howard

NZ Rugby’s guidance on nutritional supplements

NZ Rugby’s guidance on nutritional supplements February 18, 2016 / Tim Howard / new zealand, nutrition, supplements In October of 2015, New Zealand Rugby (NZR) and the New Zealand Rugby Players Association (NZRPA) released a series of resources on the use

How-beets-can-benefit-rugby-players
Training Team

How beets can benefit rugby players

How beets can benefit rugby players February 15, 2016 / Training Team / ingredients, nutrition A series of peer-reviewed papers released during the past 3 years have linked the consumption of beets to improved athletic performance, heart health an blood pressure measurements.

lean out rugby
Training Team

How to lean-out for rugby season

How to lean-out for rugby season February 10, 2016 / Training Team / low carb, nutrition, sleep Rugby players have become significantly bigger over the past 25 years. That goes for both height and weight across the field. If you

'The-Rectangle'---Flanker-Cardio-Program
Training Team

The Rectangle – flanker cardio program

The Rectangle – flanker cardio program January 21, 2016 / Training Team / cardio, flankers, programs, training Being a flanker in rugby requires a broad mix of skills and abilities. You need to have the speed of a centre, the

all blacks diet
Training Team

The All Blacks’ world cup winning diet

The All Blacks’ world cup winning diet January 19, 2016 / Training Team / all blacks, diet, nutrition Please note: the original version of this article contained a series of inaccurate statements based on low-quality reference material. As a result,

nutrition for rugby
Training Team

The best rugby leg workout for power

The best rugby leg workout for power January 12, 2016 / Training Team / legs, programs, workouts This post explains how to become a more powerful player by adhering to what we consider the best rugby leg workout program available. If

rowing best cardio training for rugby
Training Team

Rowing is the best cardio training for rugby

Rowing is the best cardio training for rugby January 7, 2016 / Training Team / cardio, programs, rowing Rugby is an 80 minute game. Unless you’re a front rower whose position is now guaranteed to be covered by a substitute (sorry

breakdown poaching exercises
Tim Howard

Three exercises to master breakdown poaching

Three exercises to master breakdown poaching January 5, 2016 / Tim Howard / breakdown, flankers, programs The adage goes that possession is nine tenths of the law. In rugby, possession is even more important than that. It’s incredibly hard to

cardio training start cardio
Training Team

Why rugby training should start with cardio

Why rugby training should start with cardio September 3, 2015 / Training Team / cardio, coaching There’s that word… cardio. Nails on a chalkboard to the average rugby player. Cardio is the reason to show up late for training and to

Flanker-running-lines-from-ruck-to-ruck
Training Team

Flanker running lines from ruck to ruck

Flanker running lines from ruck to ruck August 28, 2015 / Training Team / flanker, hacks, positions Have you ever noticed how some rugby players just seem like they’re everywhere on the field? It’s usually the Flankers who are able

difference between rugby and football
Tim Howard

Rugby v Football – the 4 main differences

Rugby v Football – the 4 main differences August 11, 2015 / Tim Howard / beginners, concepts, football Football season is over, people. It was a good one. Our team watched the Superbowl this year with a core group of NFL

Learn how to play rugby

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