The 6 Hallmarks of a Great Rugby S&C Program

In this video, I break down the 6 key elements every serious rugby strength and conditioning program needs. From heavy lifting and low-level cardio to speed work and proper progression, I share what actually matters for getting stronger, faster, and more resilient on the pitch. Miss even one of these, and you’re leaving gains on the table.

In this episode: 00:00 Intro01:29 The Importance of Heavy Strength Work05:38 Incorporating Low-Level Aerobic Work07:32 Power and Speed Work Essentials10:52 Training in Multiple Planes of Motion14:06 The Need for Phased Progressions16:55 Logistical Considerations for Effective Training19:31 Recap and Final Thoughts

Join Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Support the show