Strength & Conditioning
Designed for athletes who want to dominate on the pitch
Learn how to structure your training year to peak at the right times and avoid burnout throughout the rugby season.
Learn how to translate your gym strength into functional strength that helps you dominate on the rugby pitch.
Discover why explosive power has replaced brute strength as the key to success in modern rugby, and how to build it.
Learn how CURVA's periodised training model ensures you're at your strongest when it matters most, not burned out before the season begins.
Discover why forwards need speed training too, and how CURVA builds rugby-specific speed for bigger players safely and effectively.
Learn why front row rugby training requires a unique combination of maximal strength and joint mobility, and how CURVA builds position-specific programs for props and hookers.
Discover how to structure your pre-season rugby training to build strength and fitness without burning out, and how CURVA's recovery-first model keeps you fresh for week one.
Learn how to maintain your edge during rugby tours with CURVA's adaptable training plans that work with limited equipment, jet lag, and tight schedules.
Discover why tackle bags aren't enough for real contact fitness and learn how to build repeat effort, core control, and get-up conditioning that translates to match performance.
Learn how to structure your gym training when playing midweek and weekend games, with focused sessions that maintain strength without compromising match performance.
Discover why acceleration matters more than top speed in rugby, and learn how CURVA's gym programmes build the foundational strength, explosive power, and core stability that translate to explosive first steps on the pitch.
Discover why wingers need specific training for 10-30-metre sprints and lateral movements, and learn the five essential exercises that build explosive pace and sharp agility for rugby's speedsters.
Discover why flankers need specific training for relentless tackling and 80-minute intensity, and learn the five key workouts that build the stamina and explosive power needed to dominate breakdowns.
Discover why crushing gym sessions doesn't always translate to match performance, and learn how rugby's three energy systems, chaotic demands, and position-specific requirements require training that goes beyond traditional gym workouts.
Discover why rugby is a game for all shapes and sizes, and learn how forwards and backs have fundamentally different physical demands that require position-specific training programmes.
Discover the essential gym workouts every rugby player needs, from foundational strength exercises like squats and deadlifts to explosive power training and durability work that builds a body ready for 80 minutes of rugby.
Discover why off-season and in-season training plans differ, and learn how to structure your training to build strength in the off-season while maintaining performance and preventing injuries during matches.
Discover how to structure your off-season rugby training with progressive blocks, from anatomical adaptation to maximal strength, and learn why position-specific plans and load management are crucial for building a stronger, more resilient body.
Discover why scrum-halves need specific training for short, explosive distances and rapid direction changes, and learn the five key workouts that build the agility, quickness, and resilience needed to orchestrate the game.
Discover why progressive overload is key to building strength for rugby, and learn five tips for tracking weights and gradually increasing load to power through tackles and scrums without hitting plateaus.
Discover why props need specific training for scrummaging and tackling, and learn the five key exercises that build the raw strength, explosive power, and core stability needed to anchor the front row and dominate opponents.
Discover the most effective strength exercises that directly translate to improved performance on the rugby pitch.
Learn how to translate your gym strength into functional strength that helps you dominate on the rugby pitch.
Discover why shoulder injuries are so common in rugby and how CURVA's Mobility Hub builds shoulder resilience through targeted prehab and recovery work.
Learn why front row rugby training requires a unique combination of maximal strength and joint mobility, and how CURVA builds position-specific programs for props and hookers.
Discover how CURVA Coach delivers elite-level personalised S&C training to every athlete, with real-time adaptation, position-specific programmes, and 24/7 availability.
Learn why neck strength is essential for rugby players and discover three proven solo methods to build it using bodyweight, bands, and smart programming—no partner or equipment needed.
Discover why Nordic curls alone won't bulletproof your hamstrings for rugby and learn the four essential training components you need for sprinting, sidesteps, and 80 minutes of chaos.
Learn the most common AC joint rehab mistakes that lead to re-injury and discover how CURVA builds position-specific recovery protocols that rebuild function, not just remove pain.
Discover why acceleration matters more than top speed in rugby, and learn how CURVA's gym programmes build the foundational strength, explosive power, and core stability that translate to explosive first steps on the pitch.
Discover why flankers need specific training for relentless tackling and 80-minute intensity, and learn the five key workouts that build the stamina and explosive power needed to dominate breakdowns.
Discover why crushing gym sessions doesn't always translate to match performance, and learn how rugby's three energy systems, chaotic demands, and position-specific requirements require training that goes beyond traditional gym workouts.
Discover why mobility is vital for rugby health and injury prevention, and learn the five key mobility exercises that boost joint flexibility, reduce injury risk, and keep you ready for every ruck, tackle, and sprint.
Discover why rugby is a game for all shapes and sizes, and learn how forwards and backs have fundamentally different physical demands that require position-specific training programmes.
Discover the essential gym workouts every rugby player needs, from foundational strength exercises like squats and deadlifts to explosive power training and durability work that builds a body ready for 80 minutes of rugby.
Discover why off-season and in-season training plans differ, and learn how to structure your training to build strength in the off-season while maintaining performance and preventing injuries during matches.
Discover why scheduling workouts around your match calendar is critical for peak performance, and learn five tips for effective rugby scheduling that prevents burnout and keeps you strong for 80 minutes.
Discover how to structure your off-season rugby training with progressive blocks, from anatomical adaptation to maximal strength, and learn why position-specific plans and load management are crucial for building a stronger, more resilient body.
Discover why progressive overload is key to building strength for rugby, and learn five tips for tracking weights and gradually increasing load to power through tackles and scrums without hitting plateaus.
Discover why props need specific training for scrummaging and tackling, and learn the five key exercises that build the raw strength, explosive power, and core stability needed to anchor the front row and dominate opponents.
Learn how to structure your training year to peak at the right times and avoid burnout throughout the rugby season.
Learn the most effective recovery methods to keep your body fresh and ready for the next training session or match.
Why Rugby Conditioning Is Like No Other Sport
Learn how CURVA's periodised training model ensures you're at your strongest when it matters most, not burned out before the season begins.
Discover why rugby speed—acceleration, agility, and repeated sprint ability—matters more than straight-line speed in the modern game.
Learn why position-specific conditioning matters and how CURVA builds smart, sport-specific training plans tailored to your role on the pitch.
Learn why active recovery is essential for rugby players and how CURVA builds structured recovery into your training plan to keep you performing at your best.
Discover why rugby conditioning should focus on repeated sprint ability rather than long-distance running, and how CURVA builds game-specific endurance that preserves power.
Learn why rugby games are won and lost in the final quarter, and how CURVA builds match fitness that helps you maintain power, speed, and decision-making under fatigue.
Discover how to structure your pre-season rugby training to build strength and fitness without burning out, and how CURVA's recovery-first model keeps you fresh for week one.
Discover how CURVA Coach delivers elite-level personalised S&C training to every athlete, with real-time adaptation, position-specific programmes, and 24/7 availability.
Learn how to maintain your edge during rugby tours with CURVA's adaptable training plans that work with limited equipment, jet lag, and tight schedules.
Discover why tackle bags aren't enough for real contact fitness and learn how to build repeat effort, core control, and get-up conditioning that translates to match performance.
Learn the simple timing and food choices that will have you fully fuelled, hydrated, and ready to perform—without tracking macros or feeling heavy on the pitch.
Learn how to structure your gym training when playing midweek and weekend games, with focused sessions that maintain strength without compromising match performance.
Discover why active recovery and prehab are essential after matches, and learn the targeted gym work that helps you adapt, repair, and prevent injuries—from immediate post-match to ongoing resilience.
Discover why wingers need specific training for 10-30-metre sprints and lateral movements, and learn the five essential exercises that build explosive pace and sharp agility for rugby's speedsters.
Discover why flankers need specific training for relentless tackling and 80-minute intensity, and learn the five key workouts that build the stamina and explosive power needed to dominate breakdowns.
Discover why crushing gym sessions doesn't always translate to match performance, and learn how rugby's three energy systems, chaotic demands, and position-specific requirements require training that goes beyond traditional gym workouts.
Discover why mobility is vital for rugby health and injury prevention, and learn the five key mobility exercises that boost joint flexibility, reduce injury risk, and keep you ready for every ruck, tackle, and sprint.
Discover why rugby is a game for all shapes and sizes, and learn how forwards and backs have fundamentally different physical demands that require position-specific training programmes.
Discover the essential gym workouts every rugby player needs, from foundational strength exercises like squats and deadlifts to explosive power training and durability work that builds a body ready for 80 minutes of rugby.
Discover why off-season and in-season training plans differ, and learn how to structure your training to build strength in the off-season while maintaining performance and preventing injuries during matches.
Discover why scheduling workouts around your match calendar is critical for peak performance, and learn five tips for effective rugby scheduling that prevents burnout and keeps you strong for 80 minutes.
Discover how to structure your off-season rugby training with progressive blocks, from anatomical adaptation to maximal strength, and learn why position-specific plans and load management are crucial for building a stronger, more resilient body.
Discover why scrum-halves need specific training for short, explosive distances and rapid direction changes, and learn the five key workouts that build the agility, quickness, and resilience needed to orchestrate the game.
Discover why props need specific training for scrummaging and tackling, and learn the five key exercises that build the raw strength, explosive power, and core stability needed to anchor the front row and dominate opponents.
Discover why explosive power has replaced brute strength as the key to success in modern rugby, and how to build it.
Discover why rugby speed—acceleration, agility, and repeated sprint ability—matters more than straight-line speed in the modern game.
Discover why forwards need speed training too, and how CURVA builds rugby-specific speed for bigger players safely and effectively.
Discover why rugby conditioning should focus on repeated sprint ability rather than long-distance running, and how CURVA builds game-specific endurance that preserves power.
Discover why Nordic curls alone won't bulletproof your hamstrings for rugby and learn the four essential training components you need for sprinting, sidesteps, and 80 minutes of chaos.
Discover why acceleration matters more than top speed in rugby, and learn how CURVA's gym programmes build the foundational strength, explosive power, and core stability that translate to explosive first steps on the pitch.
Discover why wingers need specific training for 10-30-metre sprints and lateral movements, and learn the five essential exercises that build explosive pace and sharp agility for rugby's speedsters.
Discover why rugby is a game for all shapes and sizes, and learn how forwards and backs have fundamentally different physical demands that require position-specific training programmes.
Discover why scrum-halves need specific training for short, explosive distances and rapid direction changes, and learn the five key workouts that build the agility, quickness, and resilience needed to orchestrate the game.