Rugby Strength and Conditioning: A Guide from Rugby World
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Rugby Strength and Conditioning: A Guide from Rugby World
Feb 3, 2018
rugbyworld.com
Conditioning for Rugby
Conditioning for Rugby
May 8, 2021
world.rugby
To dominate in rugby, you need 2 types of conditioning 💪🏉 And yes you’ve gotta train both. 1. High Intensity Intervals Short, sharp bursts of max effort. Try: • 3 x 20m, 40m, 60m sprints (30 sec rest) • Tackle bag sprints - 15 sec on, 45 sec off 2. Aerobic Conditioning Build your engine. Recover faster. Try: • 12-min tempo runs @ 70% • 4 rounds: 4-min jog / 1-min walk • 10-15 mins continuous shuttle runs Mix both and you’ll be fit for the full 80 not just the first 20. 🎯 The Ultimate Pre Seas
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Your conditioning doesn’t transfer to the field. Here’s exactly why: 1. YOU’RE TRAINING THE WRONG ENERGY SYSTEMS Rugby is repeated sprint work—20-40 bursts of 10-40m with incomplete recovery. You’re training either long slow cardio or random HIIT. Neither matches what actually happens in a match. 2. YOU CAN’T REPEAT HIGH-INTENSITY EFFORTS You can hit one good carry. But by the third? Fourth? You’re slower, weaker, less powerful. Rugby doesn’t care if you can do ONE max sprint. It cares if you ca
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