What to be a better rugby player? You’ll probably want to get fitter and stronger. This archive includes all our best articles on conditioning for rugby union. Whether you’re a forward or a back, a prop or a winger, we’ve got something that can help you get in fighting shape for the upcoming rugby season. 


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.

indoor rugby conditioning workouts
Patrick Dale

Indoor rugby-specific conditioning workouts

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. It’ll let you avoid the sun, the snow and any risk of a tan. But you’ll be fitter and stronger for the privilege.

rugby wrestling
Training Team

Wrestling drills for rugby fitness

Can you develop rugby strength and fitness by using traditional wrestling drills? You bet! In fact, wrestling is one of the best cross-training techniques for rugby players. It doesn’t matter whether it’s in-season or off-season, wrestling works anytime baby!

Rugby flanker training stamina
Training Team

How to build the stamina of a SuperRugby flanker

The All Blacks are perhaps the best example of a rugby team that relies on stamina to win rugby games. But building rugby stamina is a long-term project. For our loose forward friends, here’s a guide developing the stamina of a SuperRugby flanker.

neural priming and rugby performance
Michael Hedlesky

Neural priming can maximize rugby performance

Can rugby players utilize neural priming to improve performance? In another brilliant blog post about strength training, Michael Hedlesky explains post-activation potentiation + how it may benefit rugby players before games and training sessions.

Lower body conditioning - get a sled
Tim Howard

Lower-body conditioning for rugby – get a sled

Pushing, pulling and sprinting with a weighted sled might well be the best lower body conditioning strategy for rugby players to get fit for rugby season. It’s one of the most rugby-specific workouts you can do outside playing rugby (obviously!).

jefferson curls for rugby players
Training Team

Jefferson curls are the best exercise for rugby

Wait, put down the dumbbells! We don’t mean bicep curls. Jefferson Curls are the best exercise for rugby players – never heard of them, hey? They’re an ideal way to increase hamstring flexibility, grip strength and core strength all at the same time.

the rectangle flanker cardio program
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.

rowing is the best cardio for rugby
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.

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