Rugby League performance indicators – how do you compare to the Pros?
The following performance indicators are NRL Rugby League testing data provided by our Pro Rugby Coach and Trainer Jeremy Hickmans – Performance Director for the Newcastle Knights.
These same exercise tests are used in our Rugby Training Programs to adapt our training programs to YOU. And when you add new test results after 4 weeks of training you can see how you have improved, and your program will update to your new level so you can keep on improving.
So how do you compare to the Rugby Pros?
Rugby League Performance Indicators (Exercise Tests)
| EXERCISE TEST | POSITION | PRO NRL ATHLETE | ADVANCED | INTERMEDIATE |
|---|---|---|---|---|
| BENCH PRESS 8RM | DAN HUNT 130KG | >125KG | 110-125KG | |
| SQUAT 8RM | TRENT MERRIN 140KG | >135KG | 120-135KG | |
| BENCH ROW 8RM | SIUTONGA LIKILIKI 90KG | >80KG | 60-80KG | |
| 40M SPRINT | BACKS | KEVIN NAIQAMA 4.84s | < 5.00s | |
| HOOKERS/HALVES | JAMIE SOWARD 4.96s | < 5.10s | ||
| FORWARDS | KORBIN SIMS 5.01s | < 5.20s | ||
| 2KM TIME TRIAL | BACKS | MATT COOPER 7:23 | < 7:30 | 7.30-8.00 |
| HOOKERS/HALVES | MITCH REIN 7:14 | < 7:30 | 7.30-8.00 | |
| FORWARDS | TRENT MERRIN 7:52 | < 8:00 | 8:00-8:30 | |
| 1.2KM TIME TRIAL – 20M, 40M, THEN 60M SHUTTLE SPRINTS X 5 | BACKS | DARIUS BOYD 4:43 | < 5:00 | 5:00-5:30 |
| HOOKERS/HALVES | DANNY BUDERUS 4:58 | < 5:05 | 5:05-5:30 | |
| FORWARDS | DAVID STAGG 5:09 | < 5:25 | 5:25-6:00 | |
| ANAEROBIC CAPACITY TEST – AVERAGE DISTANCE OVER 8 TRIALS | BACKS | DARIUS BOYD 58M | > 56M | 54-56M |
| HOOKERS/HALVES | TYRONE ROBERTS 56M | > 54M | 52-54M | |
| FORWARDS | WILLIE MASON 53.5M | > 53M | 50-53M |
Now You Can Unlock the Training Secrets of the Pros with our Rugby Training Programs by the Pros! Because everyone is different, our Rugby training programs use these Rugby specific exercise tests to tailor our training programs to you – this includes the exercises you do, the number of sets, reps, intensity and much more! And when you add new test results you can see how you have improved, and your program will update to your new level so you can keep on improving. Click here for more information and to get the most out of your training!
Cameron West
Cameron is the Director of Pro Training Programs