Guides
Train smarter for Saturday
Long-form, evidence-led guides for amateur rugby union players, written by S&C coach Aaron Parry. Every guide lists its references.
- StrengthRugby strength training programme: the amateur player’s guideHow to build a rugby strength training programme around club training: how often to lift, which exercises, sets, reps and loads by level, progression, power work and a sample weekly plan.Read guide
- In seasonIn-season rugby gym programme: stay strong from September to MayHow amateur rugby players should train in the gym during the season: how many sessions, when to lift around matches, wave loading, two-game weeks, breaks and a sample week.Read guide
- Pre-seasonPre-season rugby training plan: 6–8 weeks to the first gameA practical pre-season plan for amateur rugby players: how long it should be, how to phase strength, conditioning and speed, contact readiness, testing and what to do if you start late.Read guide
- PositionsFront row strength training: a guide for props and hookersHow props and hookers should train: maximal strength, neck and trunk work, scrum-specific endurance, spine care, conditioning for the front row and a sample week for amateur players.Read guide
- PositionsSecond row and back row training: locks, flankers and number 8sHow locks, flankers and number 8s should train: lineout jumping and lifting, overhead strength, power and repeated efforts, shoulder work for tacklers, conditioning and sample sessions.Read guide
- PositionsStrength training for rugby backs: half backs, centres and back threeHow scrum-halves, fly-halves, centres, wingers and full backs should train: strength without unwanted size, top speed, hamstrings, deceleration, aerobic fitness and sample sessions.Read guide
- Contact prepNeck strength for rugby: a progressive programme for every positionA step-by-step neck strengthening programme for rugby players, from no-kit self-resisted holds to bands and plates, with how often to train, what the research shows and what it doesn’t.Read guide
- ConditioningRugby conditioning: the Bronco test, the Yo-Yo test and how to train for themWhat the Bronco and Yo-Yo tests measure, how to run them, how they compare with a MAS time trial, and how amateur rugby players should train conditioning with intervals built from their own speed.Read guide
- SafetyConcussion return to play in amateur rugby: the GRAS timeline explainedHow long you are out after a concussion in community rugby in England: the RFU HEADCASE GRAS stages, the day 8, 15 and 21 milestones, warning signs, NHS 111 and who decides when you can play.Read guide
- RecoveryShould you lift the day after a rugby match?What amateur rugby players should do the day after a game: why heavy lifting waits 48–72 hours, what light recovery actually helps, ice baths, soreness versus injury, and planning the week.Read guide
- MastersTraining as a 35+ rugby player: how to keep playing well for longerHow rugby players over 35 should adapt their training: recovery time after games, keeping speed and power, calf and Achilles strength, longer warm-ups, realistic progress and health checks.Read guide
- Warm-upThe rugby warm-up: evidence-based, match-day and half-time routinesHow to warm up for rugby: the evidence behind warm-ups like World Rugby’s Activate, a timed 45-minute match-day warm-up, a gym warm-up and a half-time re-warm.Read guide
- Home trainingHome workouts for rugby players: strength and power without a gymHow rugby players can build strength, size and power at home with bodyweight, bands, a pull-up bar and a loaded backpack: exercise progressions, sample sessions, conditioning and honest limits.Read guide
- SizeGaining size for rugby: how to bulk up without getting slowerHow amateur rugby players can add muscle: training volume, sets and reps, how much protein and how many extra calories, tracking speed as you grow, and when size is worth it for your position.Read guide
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