Gym workouts every rugby player needs

At CURVA, we know rugby isn't just about hitting the pitch; it is about building a body that can dominate every tackle, every ruck, and every sprint. We often see players asking: "What are the best gym workouts for rugby players?" It's a vital question, because generic gym routines simply won't cut it. Rugby demands a unique blend of strength, power, and endurance. Here's our take on the essential gym work every rugby player should be doing.

Foundational strength: the power engine

Raw strength is the bedrock of any powerful rugby player. It is what drives you through scrums, wins you collisions, and secures turnovers. Our focus here is on compound movements—exercises that work multiple muscle groups simultaneously, mimicking the demands of the game.

We prioritise:

• Squats: Whether it is back squats or front squats, these are king for lower body strength, translating directly to explosive power in your legs. A study in the Journal of Strength and Conditioning Research highlighted that squat strength is highly correlated with sprint performance in athletes (Wisløff et al., 2004).

• Deadlifts: Building incredible posterior chain strength—your glutes, hamstrings, and lower back—deadlifts are crucial for tackle power, scrummaging, and picking up the ball from the ruck.

• Bench press: Essential for upper body pushing strength, vital for fending off defenders, making tackles, and general contact situations.

• Rows: Balancing your pushing movements, exercises like bent-over rows or pull-ups build a strong back, crucial for maintaining posture in contact and effective rucking.

Explosive power: unleash your speed

Rugby is a game of explosive bursts. That quick acceleration to beat a defender, the powerful jump to win a lineout, or the sudden drive in a maul—these all come from power. Power training teaches your muscles to generate maximum force in minimal time.

Consider adding:

• Power cleans: A fantastic full-body exercise that develops explosive power from the ground up, linking lower body drive with upper body pulling.

• Box jumps: Plyometric exercises like box jumps train your fast-twitch muscle fibres, improving vertical leap and sprint acceleration.

• Sled pushes/pulls: These simulate resisted running, building both explosive power and muscular endurance specific to the game's demands.

Durability and conditioning: built to last

Rugby is relentless. You need a body that can withstand repeated impacts and maintain high intensity for 80 minutes. This means not just getting strong, but getting strong in a way that prevents injury and fuels your conditioning.

We incorporate:

• Rotational movements: Cable rotations or medicine ball throws develop core power for passing, tackling, and changing direction.

• Single-leg exercises: Lunges, step-ups, and pistol squats improve balance, stability, and address muscular imbalances—crucial for agility and injury prevention on a dynamic pitch.

• Carries: Farmers' walks or suitcase carries build incredible grip strength, core stability, and overall resilience, perfect for contact situations.

At CURVA, we take these principles and tailor them to your unique game. Your position, playing style, injury history, and match schedule all shape your personalised training programme. We do not believe in one-size-fits-all training because your game isn't generic.

Are you ready to transform your performance with a gym programme built for rugby?