1. Strength and Condition
For Rugby Union

2. • Rugby Union is a contact sport, therefor being
strong and fit are essential to play at high
levels. Thus the need for a strength and
conditioning coach.

3. Background of rugby
• There are 15 players on the field.
• Players 1-8 are forwards
• Players 9-15 are backs
• Players 16-23 are reserves (mix of forwards
and backs)

4. • Programs must be suited to the individual and
position.
• For example, a prop is not expected to be as
fast as a winger, but is expected to be stronger
in most areas.

5. • So what is the role of a Strength and condition
(S and C) coach in a rugby team?

6. You may not believe it, but the S and C coach is
actually in charge of all strength and condition
work for the entire team.

7. Gym
• The S and C coach must have expert
knowledge of how to do exercises in the gym.
• If athletes are lifting weights with incorrect
technique then there is a major chance of
injury.
• The S and C coach must monitor and teach
athletes how to lift weights correctly.

8. • The S and C coach plan’s gym and fitness
sessions for the team.
• There role is too keep the team strong and fit for
the season.

9. Interpersonal Skills
• Communication.

10. • The season is broken into four phases
• Off-season
• Pre-season
• In-season
• Transition

11. Off-season
• This phase goes for 6-10 weeks.
• Has many different components, depending
on the individual’s strengths and weaknesses.
• Lots of planning towards gym program

12. Off-season
Bulking

13. Off-season
• Fitness/Conditioning is not a main focus.
• Little areas of conditioning are done, but
mainly through skill components. For
example, touch football.

14. Off-season
-Overload principle must be applied.
-Repititions are higher ranging from 6-12 with
sets of 3-5.
-4 to 5 days a week in the gym.
i

15. Off-season
• Speed sessions are also done.
• Not fatiguing athletes but focusing on
improving technique.

16. Pre-season
• This phase also goes for 6-10 weeks with goals
becoming more player specific.

17. Pre-season
• Gains in the gym are more focused on
strength and power.

18. • Strength
Pre-season
-repititions are lowered between 2-6 with sets
of 3-5. heavy weights lifted, trying to increase
every week by 2.5%. Overload principle applied.

19. Pre-season
• Power is achieved through plyometric training.
Box jumps are a very common exercise used.
Olympic lifts such as snatches and power
cleans are also used. This is to improve the
explosive movements. Nothing in rugby union
is done slowly, power is essential compenent.

20. Pre-season
• Writing gym programs

21. In season
• Competition time
• 18-22 weeks long

22. In-season
• This is a big test to see if the S and C coach has
got the team up to scratch.
• Injuries.

23. In-season
• Gym sessions reduced.
• Maintain not gain..

24. In-season
• Looking after injured players.

25. Transition
• Rest and recovery.
.

26. Nutrition
• Ensure there is
suitable nutrition pre,
during and post
trainings and games.
• Fluid intake, sport’s
drinks before during
and after games.

27. Recovery
• After big contact
sessions or games hot
and colds are used to
speed the recovery up.
• If not soft tissue
injuries only cold
component.

28. Thanks
• I would like to acknowledge Ben Norcott, the
full time strength and conditioning coach at
Vikings Rugby, ACT, for his help with any
questions I had for him.