Our training team is compiling the world’s largest collecting of rugby training tips, blogs and resources. Below, you’ll find blog posts written by former pro rugby players, team trainers, coaches, players and more. We’re big proponents of unconventional training methods and finding training hacks that will provide the greatest reward with the lowest risk of injury possible. Can’t find what you need? Try one of our training and diet programs. Create an account and download them all, for free!
Unlike knees and shoulders, hips are very hard to tape up, and injuries to the hips are often harder to prevent and treat. That goes a long way to explaining why you have tight hips after your rugby games, here’s some other info.
Most rugby players should consume around two grams of protein per kg of body weight per day. So how do you get enough? During the season, rugby players need whey protein – here’s how it will help you.
Today, we’re announcing a major upgrade to our sponsorship program aimed at giving more value to players. As of October 15th, every time you use your club’s coupon code, you’ll get 10% off your order.
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.
Training for and playing rugby take a huge amount out of your body. It depletes your energy resources and causes muscle breakdown. The only way to full recover is to do nothing, to sleep deeply and to avoid over-training. Here’s how…
Sprinting, tackling, scrummaging, and lifting and jumping in the lineout all utilize the two anaerobic energy pathways – the creatine phosphate system and the lactate system. But before you hang up your running shoes for good, it’s important to consider the role of the aerobic system in rugby.
Does your rugby club need agility ladders? Our training team examines the fad of agility and speed ladders to figure out whether your rugby club / team needs to bother getting them for your pre-season training.
Pasta is low in fat, high in carbs, easy to digest, and readily available. This all suggests that it’s the ideal pre-game carb source for rugby players. And for many ruggers, pasta is a good nutritional choice.
As rugby players, we like to brag about spending extra time in the gym. But considering the positive effects of sleep for recovery and muscle growth/repair, maybe we should be bragging about staying in bed.
After the knees, the shoulder is the most commonly injured joint in rugby. 20% of rugby injuries are to the shoulder, and 35% of those injuries are recurrent. So how do you strap your shoulders before rugby games? Pat Dale explains.
You’ve reached Day 2 of your club’s annual scrum camp. In this section, we’ll cover technique, instruction and how to challenge your players to create leverage at scrum time. Big thanks to Carrick Pell for his help in programming Day 2.
When is it time for me to retire from rugby? Is it after the second broken cheek or the fifth? Or was I supposed to retire after the ACL reconstruction? It was hard for me to know and probably hard for you too!
Train like the best rugby teams in the world if you want to get better. These 6 training routines are taken from the best 15s (and 1 of the best 7s) rugby programs in the world.
Is it possible to improve your 1RM back squat without risking injury from heavy squat sessions? You bet! Try these squat variations – in particular the overhead and front squat – to develop functional strength without the added stress on your joints.
Summer scrum camps are the best way to develop technical knowledge across your entire forward pack. Get ready to Crouch, Bind and Set as Clarke Cayton walks us through Day 1 of summer scrum camp.
Nobody wants to be training when the weather gets hot. But our friend Clarke T. Cayton has some great tips for taking your summer rugby training to the pool so you can ‘beat the heat this year’. #rugby #summer #training
If you’re traveling this summer, your rugby conditioning is likely to suffer. Off-season rugby training probably hasn’t started for you yet. But in the meantime, try these speed/agility hacks while you’re traveling this summer.
How do you continue rugby training despite a lower-back injury? Pat Dale explains how to muscle through with a couple of management techniques that will allow you to keep training. But lower backs are tricky, so consult a trainer first.
You’ve probably been told and resisted ice baths more than once. But luckily the science suggests that contrast baths are a better option. Try a contrast bath this weekend and let us know how your recovery goes!
Why would you need extra muscle in rugby? If you’re under-sized, it can be really hard to compete in contact, set piece and at the breakdown. Adding some bulk using mechanical dropsets to drive hypertrophy can also be a terrific way to prevent contact injuries.
You’re read about the injury, a brutal broken leg, a trip to hospital and 6 months on the sidelines. Now we get to hear the end of Clarke Cayton’s story, his return to rugby for his Springfield team. Welcome back Clarke and congrats on the recovery!
Of all the injuries you can suffer playing rugby, a broken leg is arguably the most traumatic. Whether it’s the tibia, fibula, or femur, a broken leg bone means many weeks out and a lengthy period of rehabilitation. Here’s our guide to making a rugby comeback from your broken leg injury.
A recent question was put to our training team – is it possible to lose weight and still be a Prop? Sure it is! As long as you train for strength, lose fat (NOT muscle) and forget the faddy diets. Here’s a breakdown of how to lose weight and still be a Prop.
You can’t get to the gym because let’s face it, juggling life and training for rugby is tough. Powerlifting champ Pat Dale explains that you can still get a lot of work done at home, even if you’re training in the garden.
If it’s the middle of winter (or summer) and you can’t get out on the rugby field, how do you get your cardio up for the season? If you’re looking at the cardio machines in the gym, think about using some of these treadmill exercises and get after it!
You can now support the Brooklyn rugby football club when you shop on ruckscience.com – just use their unique code BROOKLYNRFC on the /cart/ page of our checkout for $10 off your first order. This ties you to the club and they’ll receive a donation for 10% of every order you make with us.
It’s now easier than ever to support the Youngstown Steel Valley rugby club. All you need to do is use code STEELVALLEY on ruckscience.com – you’ll get $10 off your first order and the club will get a donation for 10% of your order value.
You can now support the men’s rugby team at Bowling Green State University everytime you shop on ruckscience.com – just use their code BGSMEN for $10 off your first order. This code ties you to the club and they’ll get 10% of everything you buy from us!
Can you use intermittent fasting as part of your diet during rugby season? It’s certainly possible, but with quite a few caveats. This article explores the concept and describes the kind of player who might use IMF during the rugby season.
Want to support the Texas A&M women’s rugby club when you shop on ruckscience.com? Well now you can! Just use their unique coupon code TEXASAMW on our /cart/ page – you get $10 off your first order and they get 10% of every order you make with us.
Starting today, you can now support the University of California (Santa Barbara) men’s rugby team everytime you shop on ruckscience.com – just use their unique coupon code UCSB for $10 off your first purchase. The club will receive 10% of everything you buy from us.
As of Today, Ruck Science are now official partners of the University of Houston men’s rugby team.Use their unique coupon code UHRUGBY for $10 off your first order and to support the club (they get 10% of the value of every order you place). GO COUGARS!!
Ruck Science is pleased to announce that we are now supporters of the Electric City Shockerz rugby club. They’re one of our first rugby club partners in Montana. Use their coupon code ELECTRICCITYSHOCKERZ for $10 off your first ruckscience.com order.
Newport news rugby has joined the Ruck Science sponsorship program. From now until forever, they’ll receive a donation for 10% of every order on ruckscience.com that uses code NEWPORTNEWSRFC.
Our sponsorship team is thrilled to announce that our latest partners are the 2017 National Women’s D2 Champions, the Milwaukee Scylla! They’ll begin receiving donations in March for every order on ruckscience.com that uses the code MILWAUKEESCYLLA.
Should you cut weight, bulk up or maintain your mass for this rugby season? The answer is, it really depends. But there are a few things you should take into consideration when deciding on your training goals this year. Here’s a brief recap.
One of the most debilitating body parts to injure is the ankle joint. Twists, sprains, and breaks can stop even the hardest charging rugger in their tracks – luckily we have Pat Dale to explain how you can strengthen your ankles for this rugby season.
Ruck Science would like to welcome the Raleigh Rugby Football Club to the sponsorship program! Use code “RALEIGHRUGBY” at checkout for $10 off your first order at ruckscience.com. 10% of every order you place will be donated to the Raleigh rugby club.
Ruck Science is pleased to announce a new partnership with The Bay Area Rugby Club. BARC now has full access to the Ruck Science sponsorship program and will begin receiving donations as their team and their supporters use the code “BAYAREARUGBY’ at checkout.
Ruck Science is proud to announce that the University of Oklahoma Rugby Club is the newest member of our amazing sponsorship program. Use their code ‘OUMENSRUGBY’ at checkout to receive $10 off your first order at RuckScience.com.
The Cleveland Crusaders will be returning to Edgewater Park this April. We’re excited to announce that the Cleveland Crusaders are our newest sponsorship partner! Enter the code CLEVELANDCRUSADERS at checkout whenever you purchase any Ruck Science products from our website and you’ll also get $10 off your order.
Not all rugby players fit into the same mold. The physical demands of each position require a different kind of training depending on where you’re going to play. So in this blog we’ve done our best, in a few words, to explain how to train specifically for your rugby position, without overthinking the whole process.
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.
How do you keep making progress in the gym and on the rugby field? The kind of training you’re doing is pretty damn important! Today Pat Dale explains how to keep improving in the gym so you keep getting better on the rugby field too.
Question: I’m training for rugby season – should I do hill sprints or cycling? The good news is, you can do both during your cardio training. Follow our Tabata, Pyramid and Death Riff programs for the best of cycling and sprint training.
Rugby goal kickers are often the first to be picked in the team. Securing vital points for your team is crucial at any level. It can be the difference between winning and losing. Goal kicking mindset is vital for top performing rugby players. A lot of people have asked us… What
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!
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.
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!
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.
What do you (rugby players!) need to know about shoulder training? It’s the most complex joint in the body and so many things can go wrong, it’s critical to understand shoulder stability and strength if you’re going to train effectively to prevent shoulder injuries this rugby season.
Rugby season is in full swing in many places. How do you stay strong, fast and lean during the season when you’ve gotta throwdown at 2 rugby training sessions and during a game as well? Here are three tips for keeping your in-season training super high-intensity!
Why do rugby players need and at the same time crave sugar? Rugby demands energy. LOTS of energy! For that, complex carbohydrates in the form of sugars are some of the most important foods for rugby players to be eating.
Caloric restriction is becoming a popular diet strategy – so we’re asking, can you get rugby-fit without eating breakfast? Sure can, here’s how. It’s a common misconception that you need as many calories as you consume. Intermittent fasting has captured the imagination of citizens, athletes and rugby players. Here’s why.
What is the best way to become a more agile rugby player? Balance baby, balance. Ever notice how the agilest rugby players can accelerate from any body position? Yup, this article will show you how they do it.
We are pleased to announce a new partnership with the Tyler Hoplites rugby club. Want to support the club? Use code TYLERHOPLITES for $10 off your order.
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.
It’s not always possible to get to the gym. Sometimes you’re babysitting. Here’s a formula for improving your flexibility while watching TV with the kids.
what you consume immediately after your rugby game can have a big impact on your rate of recovery. Don’t miss this window! Try one of our smoothie recipes, designed specifically for use after rugby games and training. Get the protein you need and the electrolytes your body craves with these smoothie recipes.
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.
The winner of the lineout is often the team with the fastest, highest jumpers. Here is a compilation of the 10 best explosion drills for lineout jumping. Get out there and start jumping higher, you’ll win more ball and your lifters will thank you.
Research suggests that just one or two workouts per week can maintain strength and power during the in-season rugby training period. During this time, you’ve also got rugby training, games and recovery sessions, so it’s critical to tailor in-season training maintaining strength.
How can you use gymnastic strength training to become a better rugby player? Our training team explains the relationship between rugby and gymnastics. Especially for older rugby players, the gymnastic focus on flexibility and mobility can help you prolong your rugby career.
If you’re going to break your collarbone playing rugby, you might as well break it twice! Here’s how Jade McGrath suffered through a twice broken collarbone and still fronted up for classes on Monday #studentathlete.
Right away I felt a pop in my knee, but that was nothing compared to extreme pain in my ankle. I’m not sure when I let go of the ball, but apparently my team ended up with it.
How do you build a cardio base for rugby season without running? It comes down to exercise selection. The #1 thing you want to do is avoid injury. So we recommend eliminating impact in your cardio training by jumping in the pool, on the bike or the rowing machine this pre-season.
Can you get a performance boost from the grocery store? Supplements can be an incredibly powerful way to improve your rugby performance. But you don’t need to spend a zillion $$$. Try these five over the counter supplements every rugby player needs in their kit bag.
How much cardio do rugby players need? The answer is it depends on your levels of fitness, position and goals for the upcoming season. But in general terms, you probably want to have a higher cardio base than you have now. Here’s how to get that cardio.
Post-Rugby facilitates recovery from a variety of angles. We designed this post-rugby supplement to be packed with electrolytes, creatine and BCAAs. Here are our top 4 ways to use Post-Rugby in your after rugby smoothie recipes.
Our team is deeply committed to creating supplements and stacks that provide cognitive gains for rugby players at training and during games. But you don’t have to rely on ruckscience.com for all your supplements. There is some create stuff you can get over the counter. Try these options!
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.
Strong abs are a fitness must-have, but for rugby, they are much more than a fashion accessory. Here’s our playbook for getting rugby abs without sit-ups. Caution though: you’re going to have to eat well and train hard if you want to get anywhere near having rugby-player abs.
As I fell I dislocated my ankle, shattering my fibula mid calf and tearing several ligaments in my ankle. The official did not immediately see me on the ground and play continued while the trainer rushed out to help me.
Not sure how to mix our rugby-focused whey protein into a smoothie or baked goods? Here are six rugby whey recipes you probably haven’t thought of. They can be used in pre and post rugby smoothies recipes during the season.
Rugby and strength training can both be tough on your joints. Here are Ruck Science’s 5 rules for successful joint-friendly strength training for rugby. We promise you fewer injuries, a greater range of motion and ultimately, more strength for the season.
How do you manage to train for rugby while you’re on a business trip? Here are some tips for business trip workouts to keep you fit for Saturday’s game. It’s ideal for anyone who is going to miss training on Tuesday and Thursday, but who still wants to make the rugby game on Saturday.
Are you measuring your macronutrients? This blog covers macronutrients and in particular answers the question, how much protein should rugby players eat? It’s going to be different for every rugby player depending on your training goals and playing objectives.
What happens when you get kicked in the eye playing rugby? For Bobbie Kolarik, it was temporary blindness as a result of optic nerve impact. Read the story here.
As soon as one of the opponents ran forward with the ball, I tackled her and remained on the ground after my knee had popped in 3 different places.
A week later, after a series of MRI’s and X-Ray’s, I find out I completely tore my ACL and partially tore my Medial Meniscus along with some significant bone bruising and a strain to my MCL, the good news was I didn’t break any bones.
What are the best single-limb movements for rugby players to use to develop strength for the rugby field? Here’s our breakdown of the top nine single-limb movements that (when incorporated into your training program) can help you become a better and stronger rugby player.
I went to an urgent care and before the physician assistant could even say anything, I knew it was broken from the look of the Xray. Turns out I fractured my thumb, but fortunately it was minimally displaced.
Have you heard of flesh eating bacteria getting at you while playing rugby? It happens! And this is the story of how it happened to TH Prop Cameron Hayward.
Speed is one of the most intimidating factors in rugby. The faster you can sprint, the better you can evade the opposition, attack, score, or defend. Wingers, and to a lesser extent fullbacks, will need to train differently if they want to be lightning-fast on the rugby field.
The runner got lower than me and hammered me in the chest (shortly before he scored the try). Soon after that hit, I noticed my voice was messed up.
This is the story of how James Elliot lost his cheek bone within his own face during a game of rugby. It’s known as a fractured zygoma, and here’s how it happened.
Power is crucial in rugby. The more you produce, the harder you hit and the faster you can cover the field. Try these power exercises this pre-season. You’ll get stronger, leaner and more powerful in the process, all good things for rugby players!
After a two year mission, Bryce Latimer tried to make a quick return to the rugby field only to suffer through a string of injuries that took forever to get through. Just one of those periods.
Sometimes just taking pre-workout in a shaker gets a bit boring. Here are 10 “weird” ways to use our pre-workout powder you might not have thought of. We’ve heard of it going into cocktails, milk and a whole bunch of other substances. Check them out here!
His elbow met my skull just above the eyebrow and then skipped down into the eye orbital itself. I blacked out and when I came too, every one of my teammates was standing over me with a disgusted look on their face.
How can lineout lifters incorporate kettlebell exercises into their workouts? Our training team explains the benefit of kettlebells for lineout lifters. But you can also apply many of these same training principles if you’re a scrumhalf, centre or any other positional rugby player.
This isn’t a story of the worst injury as much as a weird year I had. In my 6 years of playing, these are all the bloody noses I’ve ever gotten…all on the same field.
Here’s the story of James Rosato’s Tibia/Fibula Compound fracture playing rugby – one of the worst broken legs we’ve seen in quite a while!
This is the story of Catherine King’s shattered foot – “Overnight I was given a bionic foot with multiple metal plates, pins, and bone grafts. The works.
My separated shoulder healed, and still pops and has some major pain when bench pressing, but it’s “just as likely to break now as it was before it broke”, in the words of my doctor.
I thought I broke my nose at first, all I could see was blood and I couldn’t feel anything. I sat there with blood everywhere, and had to go to the trainer.
A week later, we get it x-rayed again, and They still can’t see anything because of my ribs. So they clear me, and I’m back tackling a week after having my collarbone broken.
Jen Marks tells the story of a brutal hip check – I fell to the ground like a sack of potatoes (this was what someone told me later) and I proceeded to have a seizure on the field.
I heard the sickening snap and suddenly I was transported into a Quentin Tarantino film, and I briefly wondered if my jugular had been severed.
How Samantha Reeves broke her leg in 5 places during a game of rugby 7s. The X-Rays are crazy. But don’t worry, she makes a full (11 month) recovery.