Rugby Union is one of Australia’s most popular team sports.

The different aspects of the game, including Running, Passing, Rucks, Mauls, Tackling, Scrums, Lineouts, mean that there is place for all body shapes and sizes.

Rugby Union is a game characterised by a unique blend of strength, power, speed, agility and endurance. The perfect Rugby Union athlete needs to posses all 5, regardless of the level and the position played.

Our Rugby Union training programs are designed to help you reach your ‘genetic potential’ based on years of professional coaching experience, and backed up by game and training data (including GPS data).

Each training session includes a combination of gym based and field training sessions.

Below is a comprehensive list of the physical qualities developed in our Rugby Union training programs:

– Strength & Power – Applied/Functional Rugby Union Strength & Power – Muscle Hypertrophy – Conditioning – Anaerobic Power & Capacity – Aerobic Power & Capacity – Speed – Acceleration – Maximum speed/velocity – Agility – Reaction – Quickness

Rugby Union Strength & Power Training

The demands of scummaging, dominating the breakdown, and tackling are specific skills that require high levels of strength. For each body type there is an optimal level of strength required to be not only successful at the game but to be able to remain injury free.

Our weight training sessions (gym based) initially develop muscle size (muscular hypertrophy) to build a strength foundation and then progress to more complex Olympic Lifts to develop maximal strength and explosive power that will translate into the game of Rugby Union.

Rugby Union Fitness & Conditioning

Whilst it is great to have the right physique, strength, speed and power; Rugby Union is a game played over 80 minutes so you also need to be properly conditioned to be able to sustain your performance over the full game. GPS game monitoring and game analysis software is telling us that players on average are covering over 6000m in a game as well as, up and down off the ground, absorbing massive impacts during tackles, scrums and in the tackle-ruck contest.

The ability of a player to have a well-developed endurance system is therefore crucial in being able to sustain [up to and beyond] 80 minutes of Rugby Union.

Our aerobic training sessions address your endurance foundation – maximal oxygen uptake. Aerobic capacity represents the individuals ability to generate energy through the use of oxygen. For the Rugby Union athlete, it is particularly important to aid recovery between bouts of exercise and to allow the athlete to maintain a high level of intensity over the full 80 minutes.

Our aerobic training sessions address your endurance foundation or aerobic capacity. Aerobic capacity represents the individuals ability to generate energy through the use of oxygen.

The anaerobic training sessions then address your ability to recover from repeat high intensity exercise and to allow for efficient removal of the waste products associated with anaerobic energy production such as lactic acid. The anaerobic system promotes the development of the strong, powerful athletic movements essential for continued performance at the highest level.

Rugby Union Speed & Agility Training

Speed and Power are obvious qualities that are integral to success in the game of Rugby Union. Speed may be looked at in terms of acceleration and maximum velocity. Acceleration is crucial in moving about the field, changing direction, evading defenders and getting into the right position to make a tackle. Maximum velocity whilst not as crucial for the forwards, is a key ingredient in the make-up of a back to streak away for a try or chase down an attacker.

Our speed training sessions address the athletes ability to perform repeat high speed movements and to make speed a strength rather than a weakness!