LEARN RUGBY

beets for a rugby player's diet
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Training Team

How beets can benefit rugby players

Beets should be included in every rugby player’s diet. This article explains how beets can benefit rugby players for endurance and circulation. They’re an excellent way to balance the macronutrient content of your pre-game rugby diet.

lean out rugby
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Training Team

How to lean-out for rugby season

Rugby players are getting bigger and leaner. How do you lean out for rugby season? Here’s how to get lean by changing your diet, training and sleep. You’ll still be able to go to rugby training. In fact, you might even find performance benefits to this program.

the rectangle flanker cardio program
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Training Team

The Rectangle – flanker cardio program

Increase your Vo2 max threshold and your ability to replicate bursts of high-intensity with the help of our cardio program for rugby flankers. It includes a 40min program to develop a position-specific cardio capacity for flankers and #8s.

all blacks diet
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The All Blacks’ world cup winning diet

What did the All Blacks eat at the 2015 world cup? We break down what has been publicly said about the All Blacks’ diet and how it has changed to a lower-carb macronutrient count over the past few decades.

rugby leg workout for power
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Training Team

The best rugby leg workout for power

Everybody wants a workout program to gives them rugby legs. Today, we bring you the best rugby leg workout for gains in strength and lower body power. You’ll be doing plenty of squats, but also pairing these with explosion plyometric exercises.

rowing best cardio training for rugby
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Training Team

Rowing is the best cardio training for rugby

IOO rowing is the best cardio training for rugby players. Every rugger can follow these rowing programs and develop their cardio base this off-season. It’s a great way to build your cardio capacity without putting pressure on your joints.

breakdown poaching exercises
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Tim Howard

Three exercises to master breakdown poaching

How do you steal more ball at the breakdown? Having low body height is important. So today we’ll examine three exercises that can help you master breakdown poaching by giving you a stronger lower and more powerful base.

cardio training start cardio
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Training Team

Why rugby training should start with cardio

Why should rugby training start with cardio? Cardio puts everyone in the mood for rugby, gets the heart rate up and helps guarantee a minimum fitness standard. So we recommend that if you’re a rugby coach, start your team’s training sessions with 20mins of cardio!

flanker running lines
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Training Team

Flanker running lines from ruck to ruck

Are you learning to play flanker in rugby? Awesome! You’ll love it. The most important thing to know is how to move around the rugby field from one ruck to another. These are called your ‘running lines’ and they’re critical for flankers to understand.

Rugby Vs football differences
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Tim Howard

Rugby v Football – the 4 main differences

It shouldn’t be hard to spot the differences between rugby and football. But some of those difference are much more obvious and consequential than others. This article addresses the 4 main differences between rugby and (American) football, so you’ll be prepared for your first practice!

Learn how to play rugby

Can’t find what you’re looking for? Don’t forget, some of the best content on ruckscience.com is available for free in the programs section of our website. There, you’ll find dozens of eBooks that can help you in your life-long journey to learn rugby. There’s something for everyone, whether you’re coming from a point of significant knowledge or whether you’ve only just started learning how to play rugby.

Still can’t find the right rugby blog?

We’ve done our best to compile the most comprehensive library of programs possible. But there’s every chance we missed something. Would a particular blog topic help you to learn rugby faster? Would a new eBook give you the info you need to train more effectively? Then we want to hear about it! Get in touch with our content team here and you’ll also receive a special gift to redeem on our website.