RUGBY TRAINING TIPS

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! 

rugby outside backs training
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Training Team

Outside backs rugby training concepts

Outside backs in rugby rely on a rare combination of strength, speed and speed endurance. Here’s a breakdown of the training methodologies you should use as an outside back.

rugby diet rugby breakfast
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Training Team

Rugby Diet – what should you have for breakfast?

Breakfast should do more than just provide you with calories. It should be good for you too. With seven different options to choose from, you can have a different breakfast every day of the week.

rugby strength do less
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Training Team

Rugby Strength: Do Less for Better Results

With shorter, more targeted workouts, you’ll have all the time and energy you need to do justice to all the other aspects of rugby training and recover better too.

how strong should you be to play rugby
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Training Team

How strong should you be to play rugby?

How strong do you need to be to play rugby? If you are asking this question, the answer is probably “stronger than you are now!” Strength is, after all, the foundation of every other type of training that you do.

rugby player doing 5x5 workout
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Tim Howard

Why 5×5 is bad for rugby players

While any strength training is better than no strength training, if you are going lift weights for rugby, it makes sense to try and get the best results from your time and effort. 5×5 is a popular type of strength training, but it is not ideal for ruggers.

concentric phase triphasic rugby training
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Training Team

Concentric phase (of triphasic) for rugby training

Triphasic training is one way to increase rugby performance using weights. Unlike plyometrics and Olympic lifting, it uses traditional barbell and dumbbell exercises to improve strength and power.

isometric phase of triphasic for rugby
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Training Team

Isometric phase (of triphasic) for rugby training

Isometric contractions bridge the gap between eccentric contractions and concentric contractions. They are the link that joins these two different contractions together. They’re also a game changer for rugby training.

eccentric phase of triphasic rugby training
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Training Team

Eccentric phase (of triphasic) for rugby training

For rugby players looking to break through a strength plateau in the gym, the eccentric phase of triphasic training could well be your ticket. Take a deep dive into eccentric training with guru Pat Dale of our training team.

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Training Team

25 Must Eat Foods To Naturally Build Lean Muscle

For one to be physically fit, not only physical activities but also a proper diet is necessary. Progress will not be stalled if you indulge yourself to proper nutritional support while challenging yourself from doing lean muscle exercises. Cutting calorie intake is the primary goal of body weight loss. On

triphasic training for rugby
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Training Team

Triphasic training for rugby-player power

One type of strength training that may be useful for ruggers is called Triphasic strength training. This is a unique protocol and could be precisely what you need to help you overcome your current strength training plateau.

prepare mentally for rugby games
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Training Team

How to prepare mentally for rugby games

Everyone can learn to create the right mindset for optimal performance, and it’s usually a matter of practice makes perfect. Here are nine ways to help you get in the zone for playing or training for rugby.

swimming for rugby
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Tim Howard

Is swimming good for rugby players?

Swimming is an excellent addition to your rugby fitness training schedule. The fitness developed in the pool should transfer well to the pitch. However, you should still include at least some running in your workouts.

balance performance
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Training Team

Balance performance by rugby position

In modern rugby, any time that you are off your feet you are out of the game. Better balance means less time on the deck and more time playing rugby.

tissue flossing for rugby
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Patrick Dale

Will tissue flossing make you a better rugby player?

We’ve talked a lot about different options for preventing in-season rugby injuries. Here’s another one: soft tissue flossing. Does it work and will it make you a better rugby player? Let’s take a look!

youth rugby warmup program
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Training Team

Youth rugby warm-up for muscle activation

A well-executed warm-up should improve your performance and may also reduce your risk of injury. This is especially true for youth rugby players – they are the future of the sport!

carbs on gameday for rugby
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Patrick Dale

The effects of carbohydrate intake before rugby games

Carbs are neither good or bad and blanket media statements like “carbs make you fat” are very unhelpful. As a rugger, your gameday nutritional requirements are very different from a couch-surfer who never walks further than the fridge and back.

protein in preseason
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Training Team

More protein won’t help you add mass during pre-season

Need to get bigger this pre-season? Don’t get the grill out just yet. A study by researchers in Brisbane has revealed that increased protein distribution has NO effect on changes in lean mass during a rugby pre-season.

melatonin as an anti-inflammatory
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Training Team

Melatonin as a post-rugby anti-inflammatory

Ruggers are constantly sore due to inflammation. For some, this is a badge of honor but, the reality is that constant inflammation is not good for you and could lead to serious illness in the not-too-distant future.

elite rugby and genetics
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Patrick Dale

Being an elite rugby player might be in your genes

While we all dream of playing better rugby than we’re likely capable, new research shows that the world’s elite rugby players share a huge number of genetic similarities. Rugby might be in your genes!

forward more likely to develop fatty liver disease
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Tim Howard

Forwards are at greater risk of fatty liver disease

A study has revealed that rugby forwards were three-times more likely to develop non-alcoholic fatty liver disease (NAFLD) than backs. That is a very significant increase in risk and something we should address in our training and diet programs.

4 week rest
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Tim Howard

Training or Rest? Breaking the Plateau.

Before you sacrifice a chicken to the rugby gods in an effort to win back your progress, it’s important to understand what a plateau is, and what you can do about it. Training or Rest? You might need the later.

simplify your rugby diet
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Training Team

Simplify your in-season rugby diet

If the subject of nutrition leaves you feeling dazed and confused, ignore all the pseudo-science and marketing hype and simplify your in-season rugby diet.

prevent head neck injuries
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Patrick Dale

Preventing head and neck injuries in rugby

Head and neck injuries are relatively rare in rugby but, because of their potential severity, anything you can do to reduce your chances is time well spent. Include neck exercises in your workouts and protect your head at all times.

oxidative system rugby
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Patrick Dale

The Oxidative System for Rugby Fitness

Your body is an amazing machine. Not only is it made up from over 206 bones, 600+ muscles, dozens of organs, and literally billions of cells, it is also a walking, talking, rucking power station.

rugby-based mobility training
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Tim Howard

Mobility training – avoid hip / posterior chain injuries

With the right training and treatment, ruggers might be able to reduce your risk of hip injury and recover sooner if you are unlucky enough to suffer one. This article covers how to improve your hip mobility for rugby season.

ramp warmup for rugby
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Training Team

Why rugby players need to RAMP up

A warm-up should prepare your body for activity without wasting energy on drills that will have no or even a detrimental effect on on-field rugby performance. That’s where the RAMP method comes in as part of your pre-game rugby warmup.

improve your rugby tackling
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Tim Howard

Exercises to improve your rugby tackling

There’s no substitute for tackling practice. So before you read this, we strongly recommend you get to rugby training and hit someone. But if you’ve got a physical weakness, here are some ways to improve your tackling in the gym.

scrum camp part 3 - finesse
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Clarke Cayton

Scrum Camp Part III – Finesse

In the third and final session of Scrum Camp, we are going to move from the technical and get more into the finesse of scrummaging.

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Tim Howard

Why do I have tight hips after rugby?

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.

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Tim Howard

What does whey protein actually do?

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.

sponsorship upgrade
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Tim Howard

Use your club’s code for 10% OFF every time you buy

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.

pro rugby club nick mccashin
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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.

sleep rugby training
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Tim Howard

The importance of sleep in rugby training

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…

rugby anaerobic training focus
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Training Team

Are ruggers too focused on anaerobic training?

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.

rugby club agility ladder
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Training Team

Does your rugby club need agility ladders?

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 before rugby games
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Patrick Dale

Should I eat pasta before a rugby game?

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.

rugby training matter without sleep
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Training Team

Does rugby training matter without sleep?

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.

Shoulder strapping before playing rugby
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Training Team

Shoulder strapping before playing rugby

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.

creating leverage scrum camp
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Clarke Cayton

Scrum Camp Pt 2 – Creating Leverage

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 to retire from rugby?
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Nick McCashin

Absolutely Broken – When to retire from Rugby?

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!

5 training routines from international teams
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Training Team

Training routines from 6 national rugby squads

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.

Squat variations to prevent injury
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Training Team

Squat variations to guard against injury

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.

set up a scrum camp
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Clarke Cayton

Crouch, Bind, Set Up A Scrum Camp

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.

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Clarke Cayton

Beat the Heat – 10 Pool Exercises for Summer

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

agility training while traveling
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Training Team

Can I improve my agility while traveling this summer?

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.

train rugby back injury
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Patrick Dale

How to train around a lower back injury

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.

contrast baths for rugby recovery
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Patrick Dale

Why contrast baths are so good for post-rugby recovery

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!

mechanical dropsets for rugby
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Patrick Dale

Mechanical drop sets for extra muscle gain

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.

returning2rugby broken leg 4
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Clarke Cayton

When Rugby Breaks Your Stride – Pt4 Re-entry Phase

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!

broken leg workouts for rugby comeback
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Tim Howard

Post broken-leg workouts to fuel your rugby comeback

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.

rugby prop using a fend
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Training Team

Is it possible to lose weight and still be a Prop?

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.

garden exercises for rugby
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Patrick Dale

I can’t get to the gym, what training can I do in my garden?

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.

rugby player running on treadmill
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Patrick Dale

Best Treadmill Exercises for Rugby Training

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!

brooklyn rugby sponsorship program
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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
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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
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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.

Intermittent fasting during rugby season
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Patrick Dale

Intermittent Fasting; can it be used during rugby season?

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.

Texas A&M Women's Rugby club sponsorship
Clubs
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
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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
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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
Clubs
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
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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
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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.

cut bulk or maintain for rugby
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Training Team

Should I cut, bulk or maintain mass for rugby?

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.

ankle strength for rugby season
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Patrick Dale

How to get strong ankles for rugby season

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.

raleigh rugby club sponsorship
Clubs
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
Clubs
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.

Clubs
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
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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.

how to train specifically for your rugby position
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Tim Howard

How to train specifically for your position

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.

york womens rugby sponsorship
Clubs
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.

hill sprints and cycling for rugby training
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Patrick Dale

Should I cycle or do hill sprints this season?

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.

Learn
Nick McCashin

Goal Kicking Mindset – from Good to Great

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

eckerd college men's rugby
Clubs
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
Clubs
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
Clubs
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
Clubs
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.

rugby player using shoulder
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Tim Howard

Shoulders and rugby – what do I need to know?

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.

in-season rugby training tips
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Patrick Dale

Three Tips for In-season High Intensity Training

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!

Rugby players need crave sugar
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Training Team

Why rugby players crave/need sugar

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.

rugby fit without eating breakfast
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Training Team

Can you get rugby-fit without eating breakfast?

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.

best balance training for rugby players
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Patrick Dale

Best balance training for rugby players

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.

university of north dakota men's rugby sponsorship
Clubs
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.

stretch watching television
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Training Team

Can you improve flexibility while watching TV?

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.

smoothie recipes for after rugby games
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Training Team

Smoothie recipes for after rugby games

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.

Northern Colorado Flamingos rugby sponsorship
Clubs
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.

lineout explosion drills
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Training Team

Explosion drills for lineout jumpers

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.

Bodyweight training for in-season strength maintenance
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Patrick Dale

Bodyweight training for in-season strength maintenance

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.

gymnastic strength training for rugby
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Tim Howard

Gymnastic strength training for rugby players

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.

jade mcgrath's twice broken collarbone injury
My Injury
Training Team

Jade McGrath’s twice broken collarbone

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.

nick B's sprained ankle and banged up knee
My Injury
Training Team

Nick B’s sprained ankle and banged up knee

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.

building a crazy cardio base
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Training Team

Building a crazy cardio-base without running

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.

Five otc supplements every rugby player needs
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Patrick Dale

Five over the counter (OTC) supplements every rugger needs

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.

cardio for rugby players
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Tim Howard

How much cardio do rugby players really need?

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.