RUGBY TRAINING & DIET PROGRAMS

Our training team is building the world’s most comprehensive library of free rugby training and diet programs. Download them one at a time or create an account to get them all. 

WHY USE OUR RUGBY
TRAINING PROGRAMS?

DESIGNED BY PROFESSIONALS

Our training team has more than 100 years combined experience in elite-level rugby training. We’ve designed nutrition plans for sevens teams, training regimes for professional athletes and rehabilitation programs for old boys. In all those years, we’ve learned what works for the amateur rugby player. HINT: amateur players have different needs than professionals therefore we can’t all train OR recover the same way.

FOREVER FREE

Our rugby training programs will always be free to download. Just like all the content on our training blog. The core of our business is selling supplements and stacks. Which means we don’t need to charge $30 for a simple PDF. The best way to get them all is to create a ruckscience.com account. This gets you around the signup forms and email confirmations for each of the individual programs.

100% ORIGINAL CONTENT

Unlike many ‘training programs’ you’ll find online, Ruck Science programs aren’t just copy and paste jobs from other websites. The programs featured here are 100% original content, written by our training team and easily digested no matter your skill level or years of rugby experience. 

HIGHLY RUGBY-FOCUSED

If you’ve played any rugby at all, you’ll know that the physical demands of modern rugby are significantly different to every other sport. To prepare your body and mind for the rugby field, your training needs to be deliberate. Our programs won’t work for basketball, football or hockey. They’re rugby-specific to the core. 

PERIODIZED APPROACH

The most successful rugby programs around the world take a periodized approach to rugby training. This means different training loads, exercises and objectives for different times during the year. Yes, you’ll probably need to bench at some point, but depending on your training period you might be doing heavy weight, high reps or isometric holds. We have programs for pre-season, in-season (Backs + Forwards) and off-season.

RUGBY TRAINING APP

We’re turning every program on ruckscience.com into an interactive mobile experience. That’s right, our new rugby training app is now in the iOS and Android stores. Please click here to create an account and get login instructions. 

FREQUENTLY ASKED QUESTIONS

WHY DO YOU NEED MY EMAIL ADDRESS?

Due to the number of people downloading the programs. When we announce a new rugby program, do a social post, or run a marketing campaign it drives a massive increase in our website traffic. When that happens, our server has a tendency to slow down. By emailing you the links, we can ensure you get the training programs as intended, when intended.

CAN I DOWNLOAD MULTIPLE PROGRAMS AT ONCE?

Unfortunately not. But you can avoid the email signup process by creating a website account. If you’re logged in to the website, the download links become active on each individual program page. 

WHY DO YOU HAVE GENDER-SPECIFIC PROGRAMS?

The bulk of our programs are gender-neutral. For the most part, female rugby players should train the same way male rugby players do. However after receiving multiple requests from women’s rugby teams and female rugby players, we elected to release two separate Quarantine training programs, one for Men and one for Women. The women’s program use slightly different exercises, rep ranges and training volumes. 

CAN I do two programs at once?

Ideally, no. A periodized approach to rugby training is the most effective way for players to perform at their peak during the season. This means lifting heavier in the off-season and being more dynamic during pre-season. If you’re trying to do two rugby programs at the same time, you’re likely not getting the full benefits of either. 

RUGBY TRAINING PROGRAMS

Every rugby player wants to get better at what they do. For many of us that means either training harder, or training smarter. For anyone who wonders how rugby players train, many of the world’s top professional and national rugby programs have created training resources that any rugger can use. 

Our training team is building a huge library of rugby training programs that you can download for free and use to become a better rugby player. 

Some topics covered in these programs include:

BONUS

We also have a ton of free programs on our blog. If you’re looking for tips on neck strengthleg workouts for powerinterval rowing programs or flanker-specific cardio programs try the blog posts, you don’t have to download anything, just bookmark the program page and you’re good to go! 

RUGBY TRAINING BLOGS

Not every training idea requires a full program. We use our training blog to provide context and background info on the downloadable training programs. Not sure what a Top-Set is? Check the blog. Need to know the structure of a Tabata? Check the blog. You’ll find lots of individual workouts in there too which can supplement your periodized training program. 

RUGBY DIET PROGRAMS

Have you ever wondered what rugby players eat before rugby games and training? Our training team is constantly running testing groups to try different diet and nutrition programs. Depending on your training objective, a few simple tweaks to any of the rugby diet programs on this page can help you either bulk up, lean out, perform better or recover faster from rugby games and training. 

Our core business is providing nutritional supplements for rugby players. But we are also huge proponents of balanced healthy diets. Supplements are just that, supplements and should not be used in preference to high-quality macronutrients. 

MACRO-MIX

We also understand the difference between pro rugby players and amateur rugby players. As such, we advocate for the minimization of carbohydrate intake to provide performance, recovery, weight management and overall health benefits. 

This strategy is primarily directed at amateur rugby players who train less, eat less and have significantly less access to professional support staff than do pro rugby players. 

RUGBY DIET BLOGS

It’s much harder to write a general diet program than a general training program. Diet is highly goal-focused. Two props, while they play the same position, may have very different diet protocols depending on whether they’re looking to lose or gain weight. Because of this, we try to provide high-level diet advice focusing on principles rather than a granular, calorie-counted program. Looking for something specific? Try typing a diet-specific term in the search field of our main menu.

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