Rugby is one of the most physically demanding games in terms of player injuries. Since both Rugby Union and Rugby League have gone professional injuries have increased nearly 50% due to rugby players becoming physically stronger and faster and playing with generally more determination.
- Muscular endurance and strength in both the lower and upper body.
- Muscular balance and high levels of neuro-muscular co-ordination.
- Proprioception and agility, the ability to know where your body is, and be able to move it.
- Discipline to take orders and decisions, as well as putting the team first.
- Good flexibility to avoid injury, and to give yourself a greater range of movement.
- Correct balance between your quadriceps and hamstrings, as well as strength imbalances between your left and right leg.
Forwards, as heavily built players need both excellent leg power and upper body strength. Using heavy weights for low reps 4-8 for a maximum of 3 sets will give great gains in strength, followed by 1 set with half the weight previously used for maximum reps. This last set will help give you muscular endurance, especially if the weight is worked at a fast but controlled speed.
Backs generally more athletic in shape then forwards, require both strength and endurance. 1 session a week should be used for upper body strength, medium to heavy weight for 8-12 reps of each exercise for 3 sets. 2nd session should be used to work the legs and abdominal's, with the 3rd session used as a high rep endurance / circuit style workout. Minimal rest with reps as high as 30-40 for 2-3 sets, for about 10 – 15 exercises.