Why Rugby Conditioning Is Like No Other Sport

Rugby players are often described as having an unparalleled level of fitness. It’s not just about running for 80 minutes; it’s about doing it with explosive power, constant collisions, and no guarantee of a rest. The unique demands of the sport mean that rugby conditioning is in a league of its own.

At CURVA, we’ve built our programming to reflect this reality. We know that training like a marathon runner or a weightlifter will only get you so far. The game requires a unique blend of endurance, speed, and power.

The Intermittent Nature of the Game

Unlike a sport like football, where a player's movement is more continuous, rugby is an intermittent sport. A player's activity is a constant series of short, intense efforts followed by brief recovery periods. A 2023 study published in the Journal of Sports Sciences found that a typical rugby player’s match is composed of over 300 short, high-intensity actions, including scrums, tackles, and rucks, with each lasting less than 10 seconds.

This means that your conditioning needs to build the capacity to perform at a near-maximal intensity and then recover quickly, only to do it all over again.

The Dual Energy System Demands

A rugby player must have both a highly developed aerobic and anaerobic energy system. This is a key reason why rugby conditioning is so unique.

• Anaerobic System (The Sprint Engine): This system provides the energy for the explosive, high-intensity efforts. The repeated tackles, rucks, and sprints rely on this system. Our programs use high-intensity interval training (HIIT) to push your anaerobic capacity, so you can perform at your peak when it matters most.

• Aerobic System (The Recovery Engine): This system is crucial for recovery. A well-developed aerobic system allows your body to clear waste products and recover faster between those high-intensity efforts. This is the key to maintaining your performance throughout the full 80 minutes of a match.

Our approach is to train both systems in a strategic way. We don’t just focus on one over the other. Our app balances explosive power work with targeted conditioning drills to ensure you have both the engine to perform and the fuel to recover.

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

Rugby Conditioning: Example Sessions

Here are two examples of conditioning pieces that target the unique demands of rugby. These sessions are built to improve Repeated Sprint Ability (RSA) and anaerobic capacity, crucial for both forwards and backs.

The Bronco Test

This is a classic rugby conditioning test that doubles as a high-intensity training session. It's a gold standard for measuring your ability to perform repeated high-intensity efforts. The test requires you to run 20m, 40m, and 60m shuttle runs, repeating the sequence five times without rest.

Drill Breakdown:

• Setup: Place a cone at 0m, 20m, 40m, and 60m.

• Action: Starting at the 0m cone, sprint to the 60m cone, turn, and sprint back to the start. Then, immediately sprint to the 40m cone and back. Finally, sprint to the 20m cone and back to the start. This completes one rep.

• Reps: Complete 5 repetitions in total.

• Goal: The goal is to finish the entire sequence as fast as possible. A good time for a professional player is under 4 minutes, while an elite player will finish under 3 minutes and 40 seconds.

This test is excellent for both forwards and backs. Forwards will use this to improve their work rate and recovery between phases, while backs will use it to build the engine for repeat breaks and defensive efforts.

High-Intensity Interval Session (HIIT)

This session is designed to mimic the intermittent nature of a rugby match, focusing on short, intense bursts followed by brief recovery periods. This can be done on a rower or assault bike to save your joints from the impact of running.

Session Breakdown:

• Warm-up: 5 minutes of light cardio.

• Intervals: Perform 8 to 12 rounds of the following:

  • Work: 30 seconds of all-out effort (sprinting, rowing, or cycling).

  • Rest: 60-90 seconds of complete rest or very light activity.

• Cool-down: 5 minutes of light cardio and stretching.

This type of workout is highly effective at improving your body's ability to clear lactate and recover quickly. The high work-to-rest ratio forces your anaerobic system to work at its maximum capacity, making it a powerful tool for rugby conditioning.

The Physical and Mental Resilience

Finally, rugby conditioning is unique because of the physical and mental resilience it builds. The conditioning sessions are designed to push you to your limit, just as a match will. They prepare your body to handle the fatigue and physical demands of the game while also building the mental toughness to push through when you’re tired.

We understand that you can’t win the physical battle if your conditioning gives out. Our plans are designed to build your physical resilience, so you can stay in the fight until the final whistle.