Rugby Functional Strength vs. ‘Gym Strength’

You've seen them in the gym: the lifters who can move serious weight on a deadlift or a bench press. But how does that translate to the pitch? In rugby, it’s not just about how much you can lift in a controlled environment. It’s about functional strength - the kind that helps you dominate a tackle or win a breakdown.

At CURVA, we’ve built our programming to bridge the gap between "gym strength" and "rugby strength." We know your strength in the gym means nothing if it doesn't help you perform on the pitch.

What’s the Difference?

‘Gym Strength’ is about the raw ability to move a specific load. It’s what we measure in a controlled environment with lifts like a squat or bench press. This is a crucial foundation, but it’s only the first step. According to a 2024 study by the University of Bath, while an athlete’s max lift correlates to their on-field performance, it is their ability to apply that strength quickly and repeatedly that truly makes the difference.

Functional strength is the ability to apply that raw strength in a dynamic, unstable, and unpredictable environment. It’s about using your muscles together, as a team, to perform rugby-specific movements like:

• Winning a collision with an opponent.

• Fending off a tackle while accelerating.

• Driving through a maul or a ruck.

This kind of strength is what truly separates a good player from a great one.

The Ultimate Guide to Strength & Conditioning (S&C) for Rugby Players →

Bridging the Gap

So, how do you turn your gym strength into functional strength? Our programs are designed to do this through a few key training principles:

1. Explosive Power: We combine foundational strength lifts with explosive movements. For example, we might pair a heavy set of squats with a set of box jumps. This trains your nervous system to use that strength with speed, which is a key component of power.

2. Unilateral Training: The game is rarely symmetrical. You’re often tackling with one shoulder, pushing off one leg, or fending with one arm. We use single-leg squats, lunges, and single-arm rows to build strength and stability on each side of your body. This helps you maintain balance and power in an awkward, unbalanced situation.

3. Rotational Strength: Rugby is a rotational sport - you are constantly twisting and turning to pass, tackle, and change direction. Our programs incorporate rotational movements with medicine balls and cables to build a powerful and stable core.

   
   

Don’t settle for a generic app that only builds big muscles. Our app takes into account your position and playing style to build a program that is right for you. We provide the tools to train your body to be strong and resilient in the way that matters most - on the pitch.