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8 Week Rugby (7s) Sevens Training Programs by the Pros

Complete, sport-specific Rugby Sevens Training Programs written by professional Coaches and Trainers & tailored to your level of experience


Week Training Schedules


Minute Training Sessions


Rugby Sevens Specific Exercises

Train smart and play your best Rugby Sevens!

Rugby Sevens specific Speed, Strength, Power....

Everything you need to train for Rugby Sevens! Our training programs include Fitness & Conditioning, Speed & Agility training, Strength & Power training sessions designed specifically for Rugby Sevens.

Written by the Pros

Our Rugby Sevens training programs are designed by the Pros to MAXIMISE your sporting performance – used by the Australian Rugby Sevens National and Olympic teams.

Start Training Today

Rugby Sevens training programs are delivered instantly by email so you can start training today!

For Athletes of All Levels

Our Rugby Sevens training programs are tailored to your level of experience so it doesn’t matter if you have just started playing Rugby Sevens or if you have been playing for years.

Training Program Preview

Our PDF training programs are easy to follow, and have everything you need to train for your sport, so you can get the most out of your training!

Training Schedule

All Rugby (7s) Sevens training programs follow a progressive 6 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of field and gym exercises. Our 4 Week Rugby (7s) Sevens training programs can be used year round for Rugby (7s) Sevens Off Season, Rugby Sevens Pre Season and Rugby (7s) Sevens In Season training.

Pre & Post Tests

Training Sessions

Rugby (7s) Sevens Fitness & Conditioning Training Sessions and Exercises focus on developing Rugby Sevens specific anaerobic and aerobic fitness.

Rugby (7s) Sevens Speed & Agility Training Sessions and Exercises focus on developing Rugby (7s) Sevens specific change of direction, acceleration and maximum velocity.

Rugby (7s) Sevens Strength & Power Training Sessions and Exercises focus on Mobility, Strength & Power and Core Strength.

Exercise Demonstrations

Over 100 Rugby (7s) Sevens specific exercises in each Rugby (7s) Sevens Training Program. Includes custom Rugby (7s) Sevens exercises Dumbbell Turkish Get Ups, Neural Hamstring stretches, Frankeinstien Arabesque, Cone Steps into Run.

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Don’t Waste Your Time Training

Not all training programs are created equal. Learn more about what makes a great Rugby Sevens Training Program. This is not Bootcamp, not Crossfit, and not just another training program written by a Personal Trainer. What we offer is Rugby Sevens specific training programs, written by the best coaches, trainers and athletes in your sport, designed to MAXIMISE your sporting performance!

Ebook Author

Training Programs Description

Rugby (7s) Sevens is a high intensity, exciting modified version of 15-a-side Rugby Union. It is a collision based sport played on a standard sized rugby field, with seven players per team with modifications made to the playing rules. Players require highly-developed speed, mobility, strength, power and endurance to tolerate the physical demands of sevens competition. They have to be able to demonstrate acceleration, speed, muscular power, and endurance qualities that are better than professional Rugby Union players. During tournament play, Rugby Sevens games are played over two by seven minute halves with a two minute break for half time. The time between games may vary from as little as 90 minutes through to 180 minutes. The demands of Rugby Sevens demand a high quality physical preparation program addressing the qualities of Strength, Power, Speed, Agility and Conditioning.

Rugby Sevens Strength & Power Training

In this program you will be addressing the fundamental pushing and pulling movements required for Rugby Sevens. After initial testing you will be able to work at the recommended percentage of your adjusted one repetition maximum. Rugby Sevens specific strength will be addressed using a 4 week progressive overload working up to 85%, 90% and 95% of your estimated one repetition maximum, this will be followed by an unloading week working to 75%. Rugby Sevens specific power exercises will involve variants of traditional Olympic lifts (such as power cleans and power snatch) with loaded and unloaded jumping activities. These Rugby Sevens Strength & Power sessions will not only allow you to physically dominate your opposition, it will also provide the underlying structural integrity to reduce the inherit risks of injury associated with the game.

Rugby Sevens Speed & Agility Training

The Rugby Sevens Speed training sessions have been broken into the key components of technique development, acceleration, maximal velocity running and agility (change of direction). Technique development is essential to improve running efficiency and in reducing injuries that may occur as a result of incorrect technique. A player’s ability to accelerate in Rugby Sevens will allow them to get into the right position whether in attack or defence to execute that critical play. Enhancing a player’s maximal velocity will add value to the team in finishing off attacking plays both as a ball runner and support player, whilst in defence being able to cover ground to make that critical tackle or move into a passing channel nullifying a support player. Agility is a vital component of attacking plays providing players with the ability to avoid defensive players and in defence react to fleet footed opposition attackers.

Rugby Sevens Fitness & Conditioning

The Rugby Sevens Fitness & Conditioning sessions are aimed at building running capacity that allows players to be able to express strength, power and speed over the full duration of a Rugby Sevens tournament. The program is built initially around increasing running volume which will improve running efficiency, build joint and tendon robustness with the desired effect of increasing the player’s cardiorespiratory function. Rugby Sevens requires repeated high intensity burst of running that may be required with very mixed work to rest ratio’s and involve getting up and down off the ground whilst enduring high levels of fatigue. A player may be required to do back to back efforts with minimal or no rest, this program is designed so that players are exposed to high levels of lactic acid and cumulative fatigue so that when it comes to game time you will be in the right position at the right time, in the last minute or second of that critical game to execute the right play.

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Choose your Training Program

Rugby (7s) Sevens training programs are delivered instantly by email so you can start training today! When choosing your Training Program, think about your training experience, how many days per week you can train, and what season you are in (Pre Season, In Season, Off Season)!

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Note that we do not have a direct phone number, but we make up for this by responding to every message and email we receive within 1-2 days!