Strength is the ability of the muscle to exert a force against a load. Within the game of rugby union, different types of strength are required, from relatively static strength in the scrum, or in mauls, to dynamic strength in the tackle, or when breaking a tackle. Strength is also the pre-cursor to power. This is best described as the ability to exert a large force quickly (i.e. force times the velocity of movement or the product of strength x speed: weight per repetition x speed of movement).

Strength is important in rugby to:

• Aid in the prevention of contact and non-contact injuries.
• Enhance performance by allowing the more forceful application of skills.
• Act as a basis for long-term power development.

The development of strength and power is a long-term process, and initially requires the development of a strength base.
Click here to look at the perfect structure of a training year.

These techniques should then be taken and practised (within the guidelines provided and with expert supervision) to achieve the following:

1. Learning of correct techniques.
2. To begin to increase muscle mass.
3. To begin to increase basic strength in major muscle groups.
4. To identify and strengthen common and potential muscular injury sites.

The above should all be achieved prior to, and during, the early pre-season phase of training. This is the time for strength base development.

Structure of a training year

This training phase will progress into power training as the pre-season develops. With modern rugby players being larger, stronger and more powerful, one needs such training in order to maintain pace with, and improve upon, performances of the opposition.
Resistance training exercises have been demonstrated to increase not only speed and power, but also the contractile speed of the muscle and the flexibility about particular joints (especially when combined with the flexibility work prescribed).

For a look at some basic stretching exercises, click here.

The result is a stronger and faster athlete, a concept that is obviously beneficial in the explosive, collision based, power oriented sport of rugby union, whatever position you play in.

Strength programmes should be designed to be positionally specific, and use a combination of Olympic, power and bodybuilding lifts to develop the individual so as to meet the strength demands placed upon the player in a specific position. As rugby is a total body sport, and involves few movements that isolate single joints, strength training sessions should focus upon multiple joint lifts that stress the entire body, not focus upon individual body-parts. Two to 3 sessions of such sessions per week also allows every body-part to receive 2-3 quality workouts per week rather than one.  

At the heart of any good resistance training programme is strength at the core of the body.

Core Stability training

This will allow a player to develop a foundational platform about which body movements can occur. This is vital in both making the player more effective in play, and also for reducing the incidence of injury.

Machines or freeweights:

Weight training machines have the advantage of allowing the player to be able to train without a spotter in assistance (if a training partner is not available). As they control the range of movement, they are also relatively safe. However, The fact that they control the movement of the exercise means that machines eliminate any training of the stabiliser muscles acting around a joint in a lift. The training of such muscles is very important, as if the co-ordination of such muscles, which is also developed from free-weight work. Therefore, wherever possible, your training should be based around free-weight lifts rather than using machines or fixed weight options.

Click here to look at Freeweight and Power exercises.

Strength and power is a changeable element of your physical conditioning which can greatly determine the success of a modern rugby player!