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Sports training

Strength workout for rugby players: legs, upper body, hamstrings and neck

In rugby league players, squat strength rose over an 8-week pre-season while sprint times fell, and the players whose squats improved most tackled better; across studies, maximal strength is the quality most linked with match performance. This session builds it, adds Nordic lowers, which were linked with about half as many hamstring injuries across sports though the strictest analyses find the effect uncertain, and keeps shoulders and necks strong. Neck training builds neck strength; whether it prevents concussion is unproven. Do it 2 or 3 times a week in pre-season and once or twice in season.

55 minIntermediate15 movesA band · Medicine ball · A barbell · A bench or box · A dumbbell · An anchor point · A kettlebellAbs · Shoulders · Hip flexors · Quads · Glutes · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Inchworm walkout4
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoWalk your hands out and backEasier: Forearm plankHarder: Plank walk-up
  2. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoSlowEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  3. Bodyweight squat10
    Beginner · Quads, Glutes, Hamstrings · 3D demoThen 2 lighter sets of your first liftEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoLight bandEasier: Prone Y-T-W raisesHarder: Tuck back lever

Power, while you're fresh

Rest 60 to 90 s between sets

  1. Jump squat3 × 5
    Intermediate · Quads, Glutes, Calves · 3D demoFast up, soft landingEasier: Bodyweight squatHarder: Box jump
  2. Medicine-ball chest push3 × 5
    Beginner · Chest, Triceps, Shoulders · 3D demoExplosive, like a hand-offHarder: Two-hand overhead throw

Strength

Rest 2 to 3 min between sets

  1. Barbell back squat3 to 4 × 4 to 6
    Advanced · Quads, Glutes, Hamstrings · 3D demo2 lighter sets first; stop 2 to 3 reps short of failureEasier: Bodyweight squatHarder: Overhead squat
  2. Barbell bench press3 × 5
    Intermediate · Chest, Triceps, Shoulders · 3D demoShoulder blades set back and downEasier: Chest press machineHarder: Dumbbell bench press
  3. Dumbbell Romanian deadlift3 × 8 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demo3 seconds down, back longEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  4. Chest-supported dumbbell row3 × 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoOr pull-upsHarder: Supported single-arm dumbbell row

Hamstrings

  1. Nordic curl2 × 3 to 5 slow lowers
    Advanced · Hamstrings, Glutes · 3D demoA partner holds your lower legs; brake the fall for as long as you can. For the trialled 10-week build, use our hamstring and groin injury prevention workoutEasier: Slider hamstring curlHarder: Full Nordic curl

Shoulders

  1. Standing band external rotation2 × 12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your sideHarder: Side-lying external rotation
  2. Face pull2 × 15
    Intermediate · Shoulders, Back · 3D demoThumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever

Neck and carry

  1. Isometric neck holds (four-way)3 holds of 10 s each direction at moderate effort, building to 15 s
    Beginner · Neck · 3D demoBuild the pressure slowly; stop for pain, dizziness or pins and needlesEasier: Chin tuckHarder: Chin tuck with head lift
  2. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoTall and bracedHarder: Suitcase carry

Tips

  • Pre-season: 2 or 3 sessions a week. In season: 1 or 2, early in the week. Our suggestion: no heavy legs, Nordics or hard jumping in the 48 hours before a match.
  • Tackle technique protects shoulders and heads more than any gym exercise, and the figure can't show it: head to the side of the ball carrier, at waist height or below, wrapping with both arms. Practise it with a coach, building from walk-throughs to tackle bags.
  • After a concussion, no weight training until stage 4 of the Rugby Football Union's graduated return, no earlier than day 8.
  • Neck pain with tingling or weakness in an arm: stop and see our pinched nerve in the neck guide. After a shoulder dislocation, follow our shoulder dislocation guide before benching or heavy pulling.
  • Expect sore hamstrings after your first Nordics: start with a few, and don't add them in the week of a big match.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the strength workout for rugby players: legs, upper body, hamstrings and neck take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, Medicine ball, A barbell, A bench or box, A dumbbell, An anchor point, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 11 of its 15 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.