Training Hub: Rugby Training Equipment

Whether you’re new to rugby or a seasoned player, your performance on the field can be directly linked to the work you put in off the field. One of the best ways to up your game is by adding rugby-specific gym workouts into your training routine. As you probably know, rugby is a sport of multiple position, each requiring different strengths, but these are the best exercises and equipment for all players, regardless of position. Here we’ll look at the benefits of gym workouts for rugby players and the equipment you can use in a workout, with tips on how to maximise your results

The Benefits of a Rugby-Specific Gym Workout

There are lots of great benefits to rugby-specific workouts, not just for the game you play, but for your overall fitness and wellbeing.

Key benefits:

• An increase in endurance – gym workouts are a great way to build cardiovascular stamina. This can be essential when you need to perform at a high level for an entire game.

• Improved speed and agility – a good rugby player needs to be quick on their feet, able to change direction and accelerate at the drop of a hat. Including exercises that target certain muscle groups and your fast-twitch muscle fibres can increase your speed and agility for those game-changing moments.

• A boost in strength and power – playing (or even watching) a rugby match, you’ll know what a demanding sport it can be. Requiring continued high levels of strength and power for the full 80 minutes, the right gym workouts can help you build the muscle mass needed for this.

• Reduced injury risk – the last thing any player wants is a game or season-ending injury, so anything you can do to reduce that risk is certainly worth doing. Strength and conditioning exercises can improve overall fitness and prepare muscles and joints for the demands rugby can put on the body.

Rugby Training Equipment and Exercises

There is lots of equipment at your local The Gym Group gym that can be incorporated into a rugby-specific workout. There are also some great exercises you can do with minimal equipment that can help improve your game.

Strength training exercises

There are a lot of options when it comes to exercises and equipment to build strength. However, there are some specific exercises that will help you become a more powerful player.

• Bench press – These are great for working the muscles of the upper body, including the pecs, anterior deltoids, triceps, and biceps.

• Deadlifts and Romanian deadlifts – Both deadlifts and Romanian deadlifts use similar muscle groups including the quads, glutes, hamstrings, abdominals, and obliques among others. However, Romanian deadlifts activate the glutes and hamstrings more than ordinary deadlifts activate the quads.

• Overhead press – This exercise is great for improving strength in your shoulders, triceps, traps and core muscles. You can use either a barbell and weights or dumbbells for slight variations on this exercise.

• Bent-over row – Whether you use a barbell or dumbbells for this exercise it’s great for strengthening both upper and lower back muscles. This includes the latissimus dorsi, middle and lower traps, rhomboids, and posterior deltoids.

Power and speed training exercises

A good rugby player needs to be quick, so including explosive exercises in your workout routine is important for improving agility and speed.

• Clean and press – This exercise can be challenging to master but it provides a full body workout and particularly targets the deltoids, hamstrings, quads, glutes, and triceps among other muscle groups. For different variations on this exercise, you can use a kettle bell, barbell, or dumbbells.

• Broad and vertical jumps – Both these jumps are considered an explosive movement and can be used to improve not only your strength and power but also your coordination and cardio fitness.

• Kettlebell snatches – This exercise really works the glutes and hamstrings giving you more power and speed whilst also building stability in the shoulders.

Endurance training exercises

A rugby player can easily run several miles during an 80-minute game so it’s vital they have the stamina to perform over long distances. There are several exercises that can help improve cardiovascular capacity.

• Barbell or dumbbell thruster – Whether you decide to use a barbell or dumbbells for this exercise you’ll be working your whole body. Thrusters can be draining so it’s a good idea to tackle these at the beginning of your workout session when you have the most energy.

• Sled pushes or pulls – Both sled pushes and pulls are a great exercise to incorporate into your training sessions. They can increase strength in your legs, particularly the quads, glutes and hamstrings and improve endurance and time to exhaustion.

• Burpee pull-ups – This exercise is great for improving cardiovascular fitness and activates explosive movement in in several muscle groups including triceps, hamstrings, glutes, and core muscles.

Maximising Your Rugy Training Workouts

Getting the most out of your gym workouts can make a big difference to your performance on the rugby pitch and make you a more valuable team member. Below are our top tips for making the most of every session.

• Include exercises that mimic game movements – General strength and conditioning exercises are important. However, including things like weighted sled pushes, agility ladder drills and medicine ball throws will work the specific muscle groups needed in a match.

• Gradually increase the intensity of your workouts – In order to see improvement in your performance it is important to gradually increase the intensity of your workouts. As each exercise becomes easier you can add reps and sets and increase the weight you use. This will keep things challenging and improve strength and fitness over time.

• Learn the correct technique – Using proper technique and form when working out is crucial for targeting the right muscle groups and, most importantly, preventing injury. Make sure you take the time to speak to staff at the gym about the exercises you’re planning to use and the results you’re hoping for. They will be able to give you any guidance you might need with the equipment and help you get the most out of your sessions.

• Know when to rest – To get the most out of your workouts it is important that you take time to rest and allow your body to recover. This includes getting enough good quality sleep and prioritising proper nutrition.

Including gym workouts and rugby training equipment in your training routine can have big benefits to your performance on the field. These kinds of workouts are a great way to build strength and power while improving endurance, speed, and agility, making you a more valuable player. A membership with The Gym Group is a great way to get 24/7 access to all the equipment and guidance you need to maximise your results and with 240 locations and counting nationwide, there’s bound to be one of our great gyms nearby.