The Fundamentals of Rugby: Rugby Training Program
Table of Contents
What is Rugby?
Rugby is a very physical sport with characteristics of American Football. It is played on grass or turf surfaces with different-sized playing fields depending on the level of the team (e.g. youth vs elite). The rugby ball is bigger than a regular size football and the game includes the process of individuals running with the ball, kicking the ball, and passing backward (only backward). Players are able to tackle other players who have the ball in their possession. The overall objective of the game is to score as many points as the opposing team.
Understanding the Game - How to Play
Rugby players pass, kick, run with the ball, and attempt to score a touchdown called a “try,” meaning they successfully ran to the end zone with the ball (touch the ball down), which is worth 5 points. Lower points are 2 and 3. 2 points are earned after a team scores a touchdown (“try”) by kicking the ball over the crossbar between the posts, similar to football. Lastly, 3 points (also known as a drop goal) are earned by kicking a field goal (in open play) while the defensive team attempts to block the kick. 3 points are also awarded for penalty kicks.
Key Rules:
The rules of the game consist of the following fundamentals:
No blocking (blocking is allowed in penalty situations)
Tackling is only allowed if the player is running with the ball
The ball can only be passed backward
When tackled, the player must release the ball (when the ball has been released, either team can gain possession)
The ball can be won by pushing opponents back (1-2 steps off the ruck - multiple players hovering over the ball trying to gain possession)
If a player is “offside,” they cannot participate in the game until they are back onside
The coin toss decides which team kicks off
Rugby Positions
Rugby is played with 15 players (8 forwards and 7 backs), and in most cases, their number corresponds to their position on the team. For example, 1-8 is forwards. Forwards are generally larger and stronger, and require muscular strength and power to play their position efficiently. Numbers 9-15 are backs, that require muscular power, speed, and most importantly, quickness. Digging deeper into the positions, there are specifically called full-back, wing, center, fly-half, scrum-half, number eight, flanker, hooker, and prop.
Rugby Cleats
Rugby cleats have similar characteristics to soccer cleats, providing firmness onto the ground. For cleats, the more studs (rubber/plastic studs won’t be as suitable), the greater the lifespan of the cleats. The cleats have added padding and can be customized for players with studs. Some players wear football boots for traction and protection. Ensuring that your shoes fit comfortably is very important to ensure you can perform your best.
Rugby Training Program
Rugby requires passing, running, and tackling, which means the best rugby players require speed, agility, and quickness (SAQ). Power and strength, and muscular endurance will also be essential elements to improving one's game. Being the best requires hard work and discipline and a specific exercise regimen not just on the field but off.
Rugby Off-Season Training Program
The goal of the off-season is to build the foundations of your sport to take your game to the next level. Although your goal is to improve during the off-season there still will be an emphasis on general physical preparation where the goal is to correct imbalances, fix injuries, and strengthen weak areas. After those weeks, we get more specific.
The best part about the off-season is the ability to lift heavy loads, at a high intensity without overtraining which is what would occur if done during the in-season causing fatigue and even injuries if done improperly. Below is an example of how it would look:
Week 1-2 3-6 7-10 11-14 Mesocycle Basic STR/GPP Maximal Strength Power Endurance Description Prepare the body, and correct imbalances, Fullbody 1-6 reps, support power phase Huge demand for rugby which will assist in explosiveness - Reps 1-6 Reps 16-20 - to ensure the body is ready for endurance components of sport
Sample of Off Season Workout:
Monday: Full body (Strength) 3 sets x 6 reps
Tuesday: Conditioning
Cardio machine: Row RPE 8/9
Wednesday: Off
Thursday: Full Body Speed + Power| 4 x 6
Rack Pulls (Power)
Cable Wood Choppers
Friday: Conditioning
Cardio Machine: Row RPE 5/6
Sat: Off
Sun: Off
In-Season Training Program
In-season is essentially getting back to the game you love. You come from your off-season, stronger, healthier, and with improvements in your game. But now we have to maintain all those improvements we just worked on in the off-season. Although it won’t be at the highest intensity continuing the exercise regimen will ensure the progress is maintained.
Sample of Inseason Workout:
Monday: Full body (Strength) 3 sets x 8 reps
Squats
Romanian Deadlifts
Barbell press
Pendlay Row
Chin-ups
DB Shoulder Press
Side Planks
Tuesday: Conditioning
Cardio machine: Row RPE 6/7
Wed: Off
Thursday: Full Body Speed + Power| 4 x 6
Barbell Bench Press
Barbell Bent Over Row
Lat Pulldown
Push Press
Farmers Walk
Friday: Speed & Conditioning
Agility Ladders
Finisher:
Row Machine RPE 7/8
Sat: Off
Sun: Off