A week you can actually repeat
for Rugby.

Place the hard work

Two strength sessions plus team practice, with an easier day after matches.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Build an aerobic base and selected repeatable efforts around team practices.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Contact load changes the week; reduce gym volume after demanding matches.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Goblet squat

Quadriceps with glute support. Sit between the hips and stand through the whole foot.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

Dumbbell bench press

Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength sessions plus team practice, with an easier day after matches. Build an aerobic base and selected repeatable efforts around team practices.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Tackling and contact technique need qualified coaching and appropriate supervision. Contact load changes the week; reduce gym volume after demanding matches.