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Warming up and cooling down are critical but often overlooked parts of playing and training for rugby. Failing to warm up and cool down properly can significantly affect your performance and recovery.
Brandon Lee

Wise Up – Cool Down

Warming up and cooling down are critical but often overlooked parts of playing and training for rugby. Failing to warm up and cool down properly can significantly affect your performance and recovery.

Brandon Lee

Back to the Basics

The truth is that healthy eating doesn’t need to be complicated. You don’t even have to follow a strict diet. All you need to do is adhere to a few fundamental principles. In this article, we outline the basics of good nutrition. Use this information to develop a personalized, sustainable healthy eating plan.

Brandon Lee

Developing Skills in the Sport for Everyone

Every day we read articles about the best weights exercises for rugby – advice on how to get bigger arms and develop your guns is endless. Some trainers in the fitness industry with little knowledge of rugby regurgitate a hypertrophy training program thinking that rugby players simply require size and nothing else.

Brandon Lee

Returning to Rugby at 37 Years Old

There was a familiar feel, sound and smell when walking into the rugby changing room after being absent for nearly two years. I made a couple of cameo appearances off the bench two years ago, so it is more like four years away from the game. I had never been in this particular changing room but immediately felt comfortable…

Brandon Lee

Cheat Meals & Alcohol

It’s human nature to want what you cannot have, and eliminating certain foods from your diet can result in cravings. One way around this problem is to indulge in cheat meals. Cheat meals are when you relax your diet and eat the foods that are usually off the menu. In this article, we explore how cheat meals and overindulging in alcohol affect your progress.

Brandon Lee

Building Muscle Diet Plan – Backed By A Superhero

Whether playing rugby, bulking up or fighting Gorr the God Butcher, a protein shake is a great way to start the day. That’s right, as we explored in our article ‘What Is The Ultimate Rugby Protein Shake’, you can help drive your fitness, strength and bulk with a glass of something from the mixer, but in the case of Chris Hemsworth, it’s not rugby he bulks up for. He is the star of the movie Thor: Love and Thunder, and his nutritionist says he swears by protein shakes as an alternative to the constant stream of food.

Anaerobic Fitness featured image
Brandon Lee

Rugby Fitness Drills and Anaerobic Fitness Games to Try

As a player, the perception of a tough loss might be different to what the coach sees. So, when you turn up to training and all your coach wants to do is load the team up with boring old fitness drills, morale can take a hit.

Brandon Lee

What is CBD?

Cannabidiol (CBD) is a naturally occurring chemical which is extracted from the flowers and leaves of the cannabis sativa plant. It is used by people all over the world for many purposes.

Brandon Lee

How Strong Are Rugby Players?

Rugby is one of the few sports that require a high level of all-around physical fitness. a rugby player’s strength can be measured with four exercises: back squats, bench press, deadlifts and overhead press. So this raises a question: How strong are rugby players?

Brandon Lee

Most Important Rugby Exercises and Why?

Few sports are as physically demanding as rugby. To be an effective rugger, you need strength, power, muscle mass, aerobic fitness, anaerobic fitness, agility, and mobility.

Brandon Lee

French Contrast Training

Training for rugby can be very time-consuming. As well as developing a decent level of aerobic and anaerobic fitness, you need to be quick, agile, strong, and powerful, too. You’ll also need to find time to work on your mobility and flexibility and continue improving your rugby skills.

Brandon Lee

Healthy Eating For the Busy Rugby Player

In this article, we reveal a straightforward approach to creating simple yet tasty healthy meals and provide you with a few easy recipes to try.

Brandon Lee

10 HIIT Workouts For Faster Rugby Fitness

10 HIIT Workouts for Faster Rugby Fitness Facebook Twitter Share Time is arguably the most valuable commodity. It’s something that often seems to run out fast, and it’s tough to make more. That’s especially true for rugby players because, on

Tim Howard

2022 Six Nations Preview

RuckScience Predictions – Who will win 2022 Six Nations? Who are the dark horses for the 2022 Six Nations title?

Training Team

What are rugby online sportsbooks?

Online sportsbooks are a way for you to stay involved with rugby from the comfort of your own home: by offering you the chance to earn some coin by wagering on rugby games. These books offer betting lines for both

Training Team

How to Successfully Meal Prep for Gains

Meal prepping is a fantastic new trend in which people make large quantities of one meal and spread it out to eat throughout the week or freeze to eat at a later date. Keep reading to learn how to successfully meal prep for gains.

rugby training app 10,000 users
Tim Howard

Rugby Training App Passes 10k Users

The Ruck Science app, complete with mobile, interactive training programs for rugby players, has passed the 10,000 user milestone.

pro rugby club nick mccashin
Training Team

Ruck Science acquires ProRugbyClub.com

After several months of discussions, our training and content team is pleased to announce the acquisition of prorugbyclub.com. The move will bring more than 40 of the web’s best rugby-focused articles to ruckscience.com/learn.

brooklyn rugby sponsorship program
Training Team

Brooklyn RFC joins our sponsorship program

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

Youngstown SteelValley rugby sponsorship
Training Team

Support Youngstown Steel Valley on ruckscience.com

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

bgsu men's rugby sponsorship
Training Team

BGSU Men’s Rugby – Our Latest Sponsored Club

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

Texas A&M Women's Rugby club sponsorship
Training Team

Texas A&M Women’s Rugby Confirm Nutrition Supplier

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

Sponsorship of university of california santa barbara rugby
Training Team

UCSB Gauchos Sign Nutrition Partner

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

University of Houston - rugby club sponsorship
Training Team

University of Houston – Our Latest Sponsored Club

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

Electric city rugby club sponsorship
Training Team

Electric City Shockerz Confirm Nutrition Sponsor

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

newport news rugby club
Training Team

Newport News join our sponsorship program

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

Milwaukee Scylla sponsorship
Training Team

New Partnership – Milwaukee Scylla Women’s Rugby

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

raleigh rugby club sponsorship
Training Team

New Sponsorship – Raleigh Rugby Football Club

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

bay area rugby club
Training Team

New Partnership – Bay Area Rugby Club

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

Training Team

New Sponsorship – University of Oklahoma Rugby Club

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

Crusaders nutrition supplier
Training Team

The Cleveland Crusaders Confirm Nutrition Sponsor

We’re excited to announce that the Cleveland Crusaders Rugby Football Club is Ruck Science’s newest sponsorship partner! Enter the code “CLEVELANDCRUSADERS” at checkout whenever you purchase any Ruck Science products from their website.

york womens rugby sponsorship
Training Team

New Partnership – The York College Women’s Rugby

Ruck Science is proud to announce our newest partnership with York College’s Women’s Rugby Team! This club is as awesome off the rugby field as they are on it. Use their coupon code YCPWOMENSRUGBY for $10 off your first ruckscience.com order.

eckerd college men's rugby
Training Team

New partnership with Eckerd Tritons announced

Our new partnership with Eckerd College Men’s Rugby has just been announced and we’re thrilled! The photo was taken just before a rugby match as the team gives a moment’s silence. Want to support the club? Use coupon code ECKERDRUGBY at checkout for $10 off your first ruckscience.com order!

western kentucky university men's rugby sponsorship
Training Team

New partnership with Western Kentucky RFC

Our sponsorship of the Western Kentucky University men’s rugby club has been finalized. We’ll be supporting the WKU boys in 2018 and beyond. Welcome aboard lads! Use their code WESTERNKENTUCKYUNI for $10 off your first purchase.

radford men's rugby club
Training Team

New sponsorship – Radford University Men’s Rugby Club

Ruck Science is excited to welcome Radford University Men’s Rugby Club into our sponsorship program. Enter code “RADFORDRFC” at checkout to receive $10 off your first order at ruckscience.com – the Radford men’s rugby club will also get 10% of the value of your order!

saratoga rugby club sponsorship
Training Team

Saratoga Rugby Club joins our sponsorship program

Our latest club partners are out of New York State, the Saratoga rugby club! The club has been growing quickly over the past few years and we are pleased to support them. Use their code SARATOGARUGBY to donate 10% of your order to Saratoga.

university of north dakota men's rugby sponsorship
Training Team

Partnership with Univ. of North Dakota Rugby

Christmas has come early for the ruggers of the University of North Dakota (UND) rugby club! UND RFC is has now qualified to receive donations from ruckscience.com as part of our grassroots sponsorship program.

Northern Colorado Flamingos rugby sponsorship
Training Team

New sponsor for Northern Colorado Flamingos

We are pleased to announce that our latest sponsored club is the Northern Colorado Flamingos. Based in Fort Collins, CO the club has over 30 men’s players and is looking to add a women’s team as well.

atlanta harlequins rugby club sponsorship
Training Team

Atlanta Harlequins confirm nutrition sponsor

The Atlanta Harlequins have officially partnered Ruck Science. Please use their coupon code ATLANTAHARLEQUINS for $10 off your first order of supplements on ruckscience.com.

rugby texas sponsorship
Training Team

Rugby Texas joins our sponsorship program

Just in time for the high-school championships which will begin tomorrow at Nixon Ln, the Ruck Science team is pleased to announce a new long-term partnership with RugbyTexas. If you’d like to support the organization either by shopping right here

Training Team

Cruise-A-Matics; powered by Ruck Science

Ruck Science is now powering the cruise-a-matics rugby club. Use their code CRUISERSINTRO for $10 off your first purchase and free shipping in the USA!

we sponsor uark womens rugby
Training Team

Ruck Science: supporting women’s rugby at UARK

Ruck Science is now powering the women’s rugby team at the University of Arkansas. Use their coupon code UARKWOMENSRUGBY for $10 off your first purchase on ruckscience.com.

Women-BGSU-Falcons-our-latest-sponsored-club
Training Team

Women’s BGSU Falcons – our latest sponsored club

Coming off a big August with donations sent to more than 30 amateur rugby clubs, Ruck Science is pleased to welcome our newest sponsored club, another women’s college rugby club, this time from Bowling Green State University in Ohio. The

catholic rugby club sponsorship
Training Team

Houston’s first Catholic rugby club is on board

We are pleased to announce that Houston’s first catholic rugby club, the Arrows, are our newest sponsored rugby club. Please use their code ARROWSRUGBY for $10 off anything on ruckscience.com.

pittsburgh highlanders rugby sponsorship
Training Team

Pittsburgh Highlanders rugby club sponsors

We are pleased to announce that we are now sponsoring the Pittsburgh Highlanders rugby club. Please use their coupon code PITTSBURGHHIGHLANDERS for $10 off anything on ruckscience.com.

abilene christian rugby club sponsorship
Training Team

Abilene Christian rugby gain sponsor

We are pleased to announce that we are now sponsoring the Abilene Christian rugby club. Please use their coupon code ABILENERUGBY for $10 off anything on ruckscience.com.

worcester rugby club sponsorship
Training Team

Worcester RFC to begin receiving donations

We are pleased to announce that we are now sponsoring the Worcester rugby football club. Please use their coupon code WORCESTERRFC for $10 off your next ruckscience.com purchase.

charleston outlaws rugby sponsorship
Training Team

Today we officially welcome the Charleston Outlaws

Today we announce that the charleston outlaws rugby club have become our latest partners. Use their coupon code CHARLESTONOUTLAWS for $10 off your first purchase and the club will get a portion of your orders as well.

smith college women's rugby sponsorship
Training Team

From eating babies to slammin’ supplements

We are now sponsoring the women’s rugby club at Smith College. Please use their unique coupon code SMITHRUGBY for $10 off your first order and to support the smith college women’s rugby team.

san jose seahawks rugby club sponsorship
Training Team

Seahawks endorse Ruck Science products

San Jose Seahawks rugby have recently endorsed our nutrition products. The team will be using them all season! Use SANJOSESEAHAWKS for $10 off anything.

deliveries resume thursday
Training Team

Normal deliveries will resume this Thursday

You’re in luck! We’ve dealt with the flooding issues and normal ruck science deliveries will resume this coming Thursday. Let us know if you need anything.

Training Team

Shipping delays due to water damage

Severe weather, flooding and water damage has caused a large number of the products stored at our warehouse to be spoiled. As a result, we are experiencing delays in shipping several product bundles and individual products. We have placed an emergency-order

arkansas state womens rugby sponsorship
Training Team

Agreement finalized with A-State WRC

We have finalized our agreement with the Arkansas State women’s rugby club. Ruck Science will become major sponsors for the 2016 season and beyond.

Training Team

Ruck Science has our first ARP partner: Old Blue

Today, the Ruck Science team is pleased to announce our latest partnership. This time, with one of the leading ARP rugby franchises, Old Blue. The partnership will allow Old Blue to benefit from the Ruck Science sponsorship program, having already received their

we accept amex
Training Team

We now accept AMEX

Ruck Science now accepts American Express cards on ruckscience.com – that means you can pay using credits, rewards, Visa, Mastercard or Amex!

Training Team

Little Rock rugby sign nutrition sponsor

It is with great pleasure that we announce that Little Rock rugby have signed us as their exclusive nutrition sponsor. Please use their coupon code LITTLEROCK for $10 off your first order.

Training Team

West Potomac Rugby – our first club in D.C

Today, we have a happy announcement. Ruck Science and West Potomac Rugby have agreed to enter into a long-term partnership for the 2016 rugby season and beyond. As part of the deal, West Potomac Rugby now has full access to

Training Team

Chicago Women’s RFC join our sponsorship program

With summer coming to an end the training for 15s begins. Whether it is for on-field recovery or post-gym every rugger needs supplements to fuel their body. With that in mind, we are pleased to announce that we have signed

Training Team

University of Louisville rugby sign nutrition sponsor

Ruck Science is pleased to announce the inclusion of the University of Louisville Cardinals to our sponsorship program. Don’t miss out on the chance to support the Cardinals today! Who are the Louisville Cardinals? The University of Louisville is located

rugby renegade partnership
Training Team

New partnership with Rugby Renegade

Our team is pleased to announce a new partnership with the publishing and training company Rugby Renegade. Let us know how you like their training programs.

albany bootleggers rugby sponsorship
Training Team

Albany Bootleggers sign nutrition partner

Our team is pleased to announce that we’ve signed a partnership agreement with the Albany bootleggers to become the club’s nutrition supplier. Use code ALBANYRUGBY and we’ll donate 10% of your order to the club.

nashville women's rugby club sponsors
Training Team

Nashville women’s rugby club nutrition sponsors

Ruck Science are now the official nutrition sponsors of the Nashville women’s rugby club. Please use their code NASHVILLEWRFC for $10 off anything on our website, ruckscience.com.

Training Team

Current Opening: Club Partnerships Manager

Rugby clubs in the United States come in all shapes, sizes, and formats, and no one partnership or sponsorship model works for all. While some D1, PRP, and ARP organizations can easily prove their value to prospective sponsors, smaller and

nashville rugby club sponsorship
Training Team

Nashville rugby club has a nutrition sponsor

Nashville rugby club has a nutrition sponsor – for the first time ever. Please use the coupon code NASHVILLERFC for $10 off your first order and to donate to the club.

anchortown women's rugby sponsorship
Training Team

Anchortown women’s rugby join sponsorship program

We are pleased to announce that the ladies of the Anchortown women’s rugby club have registered for our sponsorship program. Use their code ANCHORTOWNRUGBY for $10 off anything on ruckscience.com and we’ll also donate 10% of your order to the club!

thunderbird rugby sponsorship announcement
Training Team

Thunderbird Rugby FC is our latest club partner

We have our first graduate level business program on board as one of our partner clubs. Today, Thunderbird Rugby FC has signed up to start receiving donations as part of our sponsorship program for amateur rugby clubs.

fairbanks sundawgs rugby club sponsorship
Training Team

We now sponsor the Fairbanks Sundawgs rugby club

Our sponsorship team is pleased to announce that we now sponsor the Fairbanks Sundawgs rugby club, our first rugby club partners in Alaska! Please use their coupon code SUNDAWGSRFC for $10 off your first purchase.

rpi alumni rugby club sponsors
Training Team

RRAA join our nutrition sponsorship program

The RPI Alumni association have joined the Ruck Science sponsorship program. Please use their coupon code RPIALUMNI to ensure they get 10% of every order you place on ruckscience.com.

ou roses rugby club sponsors
Training Team

OU Roses sign on a nutrition sponsor

We are pleased to say that we are the newest sponsors of the OU Roses. Please feel free to use the code OUROSES for $10 off your first order and so that we know you play for or support the OU Roses rugby club.

Training Team

Wilmington DE Rugby is on board!

Ruck Science would like to announce that we have our first official partner in Delaware. And what better club than the state’s oldest rugby organization; Wilmington RFC. The partnership is set to begin on Monday August 15th, but customers can

Training Team

Ruck Science introduces Rucks rewards program

Rucks is our brand new rewards program here at Ruck Science. You’ve supported us this far, and now we want to do more than give back to your rugby club. The Rucks program is designed to reward you for telling people

Our rugby training supplement stack: Ruck Training

Ruck Training Our rugby training supplement stack This goes before the content. Isn’t that awesome! We made a mistake when we launched Ruck Science way back in January. But that’s ok, we’ll admit it. What was the mistake you ask? We

macon love rugby club sponsorship
Training Team

Macon Love rugby sign nutrition sponsor

Macon Love rugby from Georgia have signed a new sponsorship agreement with Ruck Science. Use code MACONLOVE for $10 off your first order with us.

Training Team

Partnership with Tulane Women’s RFC begins Monday

It’s a happy day! Ruck Science is pleased to announce that as of Monday, July 25th 2016 we finally have our first women’s rugby club signed up for our sponsorship program. You’re right, it did take far too long. But

fgcu rugby club sponsorship
Training Team

FGCU Eagles have a new club sponsor

Ruck Science now sponsors the Florida Gulf Coast men’s rugby club. Please use their coupon code FGCURUGBY for $10 off anything on our website.

sample supplement stack
Training Team

Try our new sample supplement stack

We’ve recently introduced a sample supplement stack that lets our customers try all our products in a handy carrying stack for just $24.50. Get one today!

Training Team

Ruck Science 100% compliant with W.A.D.A banned substances list

The team at Ruck Science is committed to providing the best possible nutrition products for rugby players. Our nutritional supplements are designed to help ruggers perform, recover and live better. As a supplier of pseudo-pharmaceuticals, it’s important for our customers,

Training Team

Our Summer Skins promotion is on!

Our Summer Skins promotion is on now. Get massive discounts on Skins products and as always give your rugby club 10% of your order on ruckscience.com.

Training Team

Join us @ Bloodfest this weekend

Don’t have time to get your package delivered before Bloodfest this weekend? Never fear! For the first time ever, the Ruck Science team will be setting up a stall at a Rugby 7s tournament.  What we’ll have available Our Atlanta-based

green bay rugby club sponsorship
Training Team

Announcing our sponsorship of Green Bay Rugby

We are thrilled to be announcing our sponsorship of Green Bay Rugby. The deal starts immediately and you can use coupon code GREENBAYRFC for $10 off anything on our website. This will also tie you to the club for life so they’ll get a portion of every order you place.

austin rugby club sponsorship
Training Team

Austin Blacks sign on a nutrition sponsor

We are pleased to announce that the National Championship finalist Austin Rugby club has joined our sponsorship program. Use coupon code AUSTINBLACKS to donate a portion of your purchase to them.

Training Team

Ruck Science adds bulk orders to sponsorship program

Today on thisistexasrugby.com, the Ruck Science team announced the launch of a new bulk order program that is designed to help amateur rugby clubs in Texas (and across the US) earn even greater revenue by partnering with us. The company’s current sponsorship

we are partnered with the texas A&M alumni association
Training Team

Ruck Science partners with Texas A&M Alumni

Today we’ve announced that we have partnered with the Texas A&M Alumni association; Old Maroon. PLease use their coupon code OLDMAROON for $10 off anything on ruckscience.com.

Training Team

Partnership With Dead Rabbits Rugby Announced

The team @ Ruck Science is pleased to announce a strategic partnership with one of Southern California’s up and coming rugby programs; the Dead Rabbits. From what we’ve been told, there’s not a huge amount of rugby in the high

texas tech rugby sponsorship
Training Team

Texas Tech RFC partners with Ruck Science

The Ruck Science product team are pleased to announce that Texas Tech RFC are our latest college club partners. Use their code TEXASTECH for $10 off!

texas rugby union sponsorship program
Training Team

Sponsorship of Texas Rugby Union Finalized

The team @ Ruck Science is pleased to announce that we will be supporting every rugby player in Texas as part of a recently-signed 3 year deal to become the major sponsor of the Texas Rugby Union.

Training Team

Sponsorship of TRRA finalized

We are pleased to announce that for the next 5 years, Ruck Science will be the major sponsor of the Texas Rugby Referees association. Use code TRRA for $10 off your first purchase with us.

Training Team

How do you sponsor every rugby club?

Sponsorship is one of the most talked about issues when in both amateur and professional sports. Amateur rugby is no different. Watch any game and you’ll see a range of logos on most jerseys and shorts. Typically there’s at least

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.