Rugby is a full-contact sport, and no, I’m not just talking about friendly high-fives. It’s about power, endurance, and resilience. A solid gym workout for rugby doesn’t just build muscle; it makes you faster, stronger, and more injury resistant. Plus, who doesn’t love feeling like a beast both on and off the field? So, what about a rugby workout program? Well, you’ve come to the right place! Today we’re going to look at exercises tailored to rugby cardio workouts, rugby core workouts and rugby specific gym exercises.
Disclaimer – this article will explore the concept of exercise specifically tailored to gym workouts for rugby players by collating online research. The content of the article is not intended as, and should not be interpreted as, medical advice, always speak to a qualified professional before starting any exercise program.
Building the Ultimate Rugby Workout Plan
Here’s the deal: a rugby player workout plan isn’t one-size-fits-all. Forwards need brute strength and explosive power (hello, scrum life), while backs need agility, speed, and endurance. That said, a good rugby gym workout program covers strength, power, cardio, and core. Oh, and don’t forget recovery—unless you enjoy walking like a penguin for three days after leg day (no thanks!) So, what are we waiting for? Let’s get into a gym program for rugby players!
1. Squats (The King of Rugby Leg Workouts)
If you’re not squatting, are you even training? A great rugby player leg workout starts with squats. Squats are the holy grail of the rugby lower body workout, building quads, glutes, and hamstrings. They’re perfect for generating that explosive power needed to charge through tackles or push in a scrum. The perfect start to your rugby gym plan! If you struggle with squats for any reason then make sure to checkout our blog on the best squat alternatives to make sure your leg game is still strong!
- Why rugby players need it: You’ll squat your way to dominance in rucks and mauls.
- Pro tip: Add some resistance bands for extra fire in your glutes—because who doesn’t want buns of steel? The easy fix of gym exercises for rugby players.
2. Deadlifts (The All-Rounder)
Deadlifts are the MVP of any rugby workout plan. They hit your hamstrings, glutes, and lower back while also working your grip and core. It’s a rugby full body workout move that screams, “I’m ready to smash into anyone.” Could you think of a better gym exercise for rugby? We have a great guide on how to improve your deadlift here too!
- Why rugby players need it: Perfect for forwards who need raw strength and backs who want explosive power.
- Warning: Don’t ego lift. Your spine will thank you.
3. Bench Press (Rugby Upper Body Workout Classic)
A strong chest and triceps are non-negotiable, so a rugby strength workout has to start here. The bench press is a staple in any rugby gym plan and helps build pushing power for tackles and handoffs.
- Why rugby players need it: Ideal for those iconic fend-offs we all dream of nailing in a match.
- Variation: Try incline bench press for extra shoulder activation—because rugby shoulders are a whole vibe.
4. Pull-Ups (Rugby Back Workout Essential)
A rugby back workout wouldn’t be complete without pull-ups. They target your lats, biceps, and grip strength, which is crucial for lineouts, tackles, and holding on to the ball under pressure. Another great rugby strength workout move!
- Why rugby players need it: Improve upper body pulling strength for defense and attack scenarios.
- Pro tip: Can’t do a pull-up yet? No shame—start with resistance bands or negative pull-ups.
5. Bulgarian Split Squats (The Rugby Leg Workout Upgrade)
If you’re looking for a rugby leg workout then single-leg strength is key, especially when you’re sprinting or sidestepping. Bulgarian split squats are a killer addition to any rugby lower body workout.
- Why rugby players need it: Improves balance, stability, and unilateral leg strength.
- Bonus: You’ll cry now, but your sprint speed will thank you later.
6. Power Cleans (Rugby Power Workout Highlight)
This Olympic lift is all about explosiveness, which makes it perfect for a rugby gym training program. It hits your legs, core, and upper body while training speed and coordination, the ultimate rugby full body workout.
- Why rugby players need it: Forwards need it to dominate in scrums; backs need it to explode off the line.
- Pro tip: Get a coach to teach you proper form—this one’s not for winging it.
7. Box Jumps (The Rugby Conditioning Workout Hero)
Who doesn’t love a good jump? This is a great gym workout for rugby players. Box jumps train explosive power, which is crucial for sprinting, tackling, and basically anything rugby related.
- Why rugby players need it: Perfect for that burst of energy when you need to break through the line.
- Bonus: It doubles as cardio, so you can feel the burn while looking like a kangaroo.
8. Plank Variations (Rugby Core Workout 101)
A strong core is the unsung hero of any rugby workout routine. Planks are simple, effective, and versatile. Mix it up with side planks, weighted planks, or plank-to-push ups. A staple for your rugby workout program. If you're looking for other core exercises to add into your routine, check out our blog on Core Stability.
- Why rugby players need it: Builds stability and prevents injuries during tackles and scrums.
- Pro tip: Challenge your teammates to a plank-off. Loser buys post-training snacks.
9. Sled Pushes (Full Body Rugby Workout Extraordinaire)
Sled pushes are brutal but oh-so-effective. They are great rugby upper body workouts, as well as rugby power workouts too. They mimic the demands of a rugby match, targeting your legs, core, and cardio.
- Why rugby players need it: Prepares you for the relentless grind of a match.
- Warning: You will hate these. But you’ll also love the results.
10. Sprint Intervals (Rugby Cardio Workout Must-Do)
Cardio is king for a rugby backs workout and anyone who wants to last 80 minutes without gasping like a fish. (We will save the embarrassment!) Include sprint intervals in your rugby player workout, they are sure to be a killer rugby conditioning workout that builds both speed and stamina.
- Why rugby players need it: Essential for high-intensity bursts of effort during matches.
- Pro tip: Add some resistance bands or a weighted sled for extra challenge.
How to Structure Your Rugby Gym Training Program
Here’s a simple weekly breakdown for a balanced rugby gym workout program:
- Day 1: Full body rugby workout program (focus on strength: squats, bench press, deadlifts)
- Day 2: Rugby cardio workout (sprints, sled pushes, or rowing intervals)
- Day 3: Rest or active recovery (light swimming or yoga)
- Day 4: Rugby upper body workout (pull-ups, push presses, bench variations)
- Day 5: Rugby lower body workout (Bulgarian split squats, box jumps, power cleans)
- Day 6: Rugby core workout + rugby conditioning workout
- Day 7: Rest and eat something spicy—because why not?
Summary of the Best Workouts for Rugby Players
Whether you’re a seasoned prop or a speedy winger, the right rugby player workout plan can take your game to the next level. Remember, it’s not just about lifting heavy—it’s about devising the perfect rugby gym plan to train smart, recovering well, and smashing it on game day.
Today we’ve essentially put together a gym program for rugby players, highlighting all different aspects from a rugby power workout, specific gym exercises for rugby players, rugby player leg workouts, and rugby full body workouts. A well-structured rugby player gym workout ensures every session counts, targeting the key areas needed for peak performance. Oh, and one last thing: always stretch. Trust me, your hamstrings will thank you when you’re not walking like you just got off a horse.
So, grab your gym bag, blast your hype playlist, and let’s crush this rugby gym training program together. See you in the weight room (or the pub after)!
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Article by Jemma Walsh, Blog Editor for Study Active.