Rugby Union performance indicators – how do you compare to the Pros?

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Rugby Union performance indicators – how do you compare to the Pros?

The following performance indicators are World and Wallaby testing data provided by our Pro Rugby Coach and Trainer David Boyle – previous High Performance Director at the ARU and current Australian Strength and Conditioning Association Board Member.

How do you compare to the Rugby Pros?

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!

MAX VO2

  • Objective: dependant on position
  • Method: continuous work/max VO2 intervals/smart skill work.
  • Control: 3000 and beep test
  • Maintenance: High intensity aerobic work (max VO2 intervals)


 TIGHT 4   6, 8 & 2   7 & 9   ¾’s & 10 
RATINGVO23KBEEP VO23KBEEP VO23KBEEP VO23KBEEP
World Class for your position55.111.412.5 57.311.0613 60.810.314 58.510.5513.5
Graduation level – maintain and move on5411.4212 55.111.412.5 58.510.5513.5 5411.0613
Adequate for international football – but needs improvement50.512.4511 51.912.2411.5 55.111.412.5 57.311.4212
Needs to improve48.513.110.5 50.512.4511 5411.4212 51.912.2411.5

SPEED

  • Objective: speed 10-40 metres/agility/explosive ability
  • Method: SAQ/prehab/weights
  • Control: Sprint tests/agility tests/jump mat
  • Maintenance: SAQ warm-ups/SAQ sessions/gym work


SPEEDPROPS24&5LOOSE FWDS9&10¾’s
10 metres1.751.721.81.71.681.65
40 metres5.354.9

Speed will be continuously monitored for backs through using speed gates in speed sessions. For the loose forwards, speed will be recorded during speed blocks. For the tight 5, 10 metre speed will be recorded on an 8 weekly basis.

BODY FAT

  • Objective: low (appropriate) body fat
  • Method: diet & training load
  • Control: calipers


RATINGTIGHT 42 & LOOSE FORWARDS9¾’s & 10
World Class for your position70605050
Graduation level – maintain and move on90805555
Adequate for international football – but needs improvement110906565
Needs to improve1301107575

To be tested every week of pre season for those over OK level. Otherwise a monthly check for control.

STRENGTH

  • Objective: Differing emphases; optimise body mass/optimise power/optimal level of strength to dominate and intimidate/optimal speed/maintenance of player health.
  • Method: Different modalities of strength training
  • Control: Strength tests; power tests; injury results.



SQUAT:

 FORWARDS   BACKS 
RATING> 190 cms110-125 kgs95-110kgs >100kgs90-100kgs<90kgs
World Class for your positionTBC240220 240200180
Graduation level – maintain and move onTBC220200 210180160
Adequate for international football – but needs improvementTBC190180 180170145
Needs to improveTBC170150 160150130

BENCH:

 FORWARDS   BACKS 
RATING> 190 cms110-125 kgs95-110kgs >100kgs90-100kgs<90kgs
World Class for your position160180180 160160140
Graduation level – maintain and move on150165165 150140132.5
Adequate for international football – but needs improvement140150150 140130127.5

CLEAN:

 FORWARDS   BACKS 
RATING> 190 cms110-125 kgs95-110kgs >100kgs90-100kgs<90kgs
World Class for your position130140150 140130120
Graduation level – maintain and move on120130140 130122.5115
Adequate for international football – but needs improvement110120130 120115110
Needs to improve100110120 110110100

BENCH ROW:

 FORWARDS   BACKS 
RATING> 190 cms110-125 kgs95-110kgs >100kgs90-100kgs<90kgs
World Class for your position140140140 140130120
Graduation level – maintain and move on130130130 130125115
Adequate for international football – but needs improvement120120120 120115110
Needs to improve110110110 110110100

SNATCH:

 FORWARDS   BACKS 
RATING> 190 cms110-125 kgs95-110kgs >100kgs90-100kgs<90kgs
World Class for your position110120110 11010595
Graduation level – maintain and move on92.5100100 1009587.5
Adequate for international football – but needs improvement859090 908580
Needs to improve758080 808075

JERK:

 FORWARDS   BACKS 
RATING> 190 cms110-125 kgs95-110kgs >100kgs90-100kgs<90kgs
World Class for your position130130130 130120110
Graduation level – maintain and move on120120120 120110102.5
Adequate for international football – but needs improvement110110110 11010095
Needs to improve100100100 1009090

CHINS:

 FORWARDS   BACKS 
RATING110-125 kgs95-110kgs110-125 kgs >100kgs90-100kgs<90kgs
World Class for your position10 + 510 + 510 + 5 10 + 510 + 1010 + 15
Graduation level – maintain and move on101010 1010 + 510 + 10
Adequate for international football – but needs improvement888 81010 + 5
Needs to improve555 5810

Programmes will be written to lead players to these levels. If a player reaches the level required their training will be modified accordingly.


How do you compare to the Rugby Pros?

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

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