Do you play rugby but not feel the need to weight train? Surely this is crazy now we have access to all our favourite players instagrams and see how hard they work in training both on the field and in the gym ready for each game? You too can use Weight Training to better your overall performance on the field. 

Now,  I know you might all be saying “well, it’s their full time jobs and they have coaches pushing them every day so of course they have the time to do all that” but this, in most cases, isn’t an excuse not to get to the gym. 

Due to the lack of any significant external load only a certain level of strength can be built in general rugby training. Games can take a serious toll on your body leading to injury if you haven’t prepared your body properly. Weight training will make you stronger, less susceptible to injury and just generally more durable keeping you in the game for many more years to come. 

Even just a couple of 60-90min sessions a week will make a huge difference. With restricted time you should work primarily on the compound lifts (squat, bench press, deadlifts) to build maximal strength and the olympic lifts (snatch and clean & jerk) to build explosive speed and power. Have no idea how to go about doing any of the above? There are plenty of classes and coaches around to help you with that. If it’s affordable a 1-2-1 strength coach would be perfect as they can work specifically on your weaknesses and tailor a programme specifically for you. If not then those same coaches will likely run group sessions that can also be very effective, just slightly less individualised. 

Here at SYNERGI Weightlifting Club we specialise in all varieties of strength training both at youth, senior and masters level. Feel free to contact us to see how we can help you today. 

For more information you can visit these websites:

https://www.rugbyworld.com/takingpart/fitness-takingpart/rugby-worlds-guide-to-

Strength-and-conditioning-6120

https://rugbystrengthcoach.com/olympic-lifting-for-rugby/