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Want to know if you are playing rugby like an elite? Comment “PRO” to take my free performance test to find out! (Make sure to be following me so that I can send you the test!) #rugby #speed #legday #strengthandconditioning #rugbycoach
Want to know if you are playing rugby like an elite? Comment “PRO” to take my free performance test to find out! (Make sure to be following me so that I can send you the test!) #rugby #speed #legday #strengthandconditioning #rugbycoach
Rugby Specific Power Training - - #sports #rugby #strength #gym #conditioning
Rugby Specific Power Training - - #sports #rugby #strength #gym #conditioning
If you’re strong in the gym, but are getting dominated in contact You don’t have a strength problem You have a power problem Over the next 4 weeks, @matthewpolept will be breaking down the components of power in detail so that you can understand what it is, why we train it and how you can apply it to your training as an athlete, so that you can start applying your gym strength faster Stay tuned for this series And if you want the full PDF on how we train power within our programming at SW7, comment “POWER” below and we’ll send it to you
If you’re strong in the gym, but are getting dominated in contact You don’t have a strength problem You have a power problem Over the next 4 weeks, @matthewpolept will be breaking down the components of power in detail so that you can understand what it is, why we train it and how you can apply it to your training as an athlete, so that you can start applying your gym strength faster Stay tuned for this series And if you want the full PDF on how we train power within our programming at SW7, comment “POWER” below and we’ll send it to you
Use this before your next game to be more explosive on the field. Follow @nick_leyden for more strength and conditioning knowledge and to become a better athlete. #rugby #strengthandconditioning #football #dline #athleteworkout
Use this before your next game to be more explosive on the field. Follow @nick_leyden for more strength and conditioning knowledge and to become a better athlete. #rugby #strengthandconditioning #football #dline #athleteworkout
Horizontal power is what separates slow players from fast ones Trapi snatches and Triple Broad Jump The lift teaches violent hip extension, high force, high velocity, through the ground. That’s it. That’s the whole point Then we take that straight into the broad jumps before the nervous system forgets what it just did. Three contacts. Every single one has to be horizontal intent Not up. Forward This is post-activation potentiation in its simplest form, prime the system heavy, express it fast Rugby players don’t accelerate by bouncing. They accelerate by driving. Powerful hips. Low projection angle. Ground contact that means something Lift heavy, Jump far, Run fast #RugbyStrength #SpeedTraining #PowerDevelopment #OlympicLifting #AthleteDevelopment​​​​​​​​​​​​​​​​
Horizontal power is what separates slow players from fast ones Trapi snatches and Triple Broad Jump The lift teaches violent hip extension, high force, high velocity, through the ground. That’s it. That’s the whole point Then we take that straight into the broad jumps before the nervous system forgets what it just did. Three contacts. Every single one has to be horizontal intent Not up. Forward This is post-activation potentiation in its simplest form, prime the system heavy, express it fast Rugby players don’t accelerate by bouncing. They accelerate by driving. Powerful hips. Low projection angle. Ground contact that means something Lift heavy, Jump far, Run fast #RugbyStrength #SpeedTraining #PowerDevelopment #OlympicLifting #AthleteDevelopment​​​​​​​​​​​​​​​​
If you’re only training heavy… you’re leaving speed on the table. If you’re only training power… you’re capping your ceiling. Lower body development in touch rugby requires exposure to both strength and power (at the right times). Early phases focus on building force capacity through compound lifts squats, hinges, lunge patterns. This raises your ability to produce force into the ground. But strength alone isn’t enough. That force needs to be expressed quickly. That’s where jumps, Olympic derivatives, and ballistic work come in, improving rate of force development for acceleration, change of direction, and repeat efforts. And here’s the key: These qualities shouldn’t stay static all season. Training emphasis should shift as pitch loads increase managing fatigue while maintaining speed and power. Structure > randomness. Progression > constant variation. Inside our Positional Performance Program, we periodise lower body strength and power to match the demands of touch rugby across the year. If you’re serious about developing real on-field speed and robustness, it’s time to train with intent.
If you’re only training heavy… you’re leaving speed on the table. If you’re only training power… you’re capping your ceiling. Lower body development in touch rugby requires exposure to both strength and power (at the right times). Early phases focus on building force capacity through compound lifts squats, hinges, lunge patterns. This raises your ability to produce force into the ground. But strength alone isn’t enough. That force needs to be expressed quickly. That’s where jumps, Olympic derivatives, and ballistic work come in, improving rate of force development for acceleration, change of direction, and repeat efforts. And here’s the key: These qualities shouldn’t stay static all season. Training emphasis should shift as pitch loads increase managing fatigue while maintaining speed and power. Structure > randomness. Progression > constant variation. Inside our Positional Performance Program, we periodise lower body strength and power to match the demands of touch rugby across the year. If you’re serious about developing real on-field speed and robustness, it’s time to train with intent.
Best template for elite rugby lower‑body sessions. Simple, repeatable and performance‑focused. Start with a movement‑specific warm‑up to raise temp and loosen the joints, then follow this order: 1. Fast‑twitch activation (1 drill): wake the nervous system; cue speed and intent. 2. Plyometrics / jumps (1–2 drills): pick the plyo level that matches you (pogo/hops → bounds → depth/loaded jumps as you master landing & tolerance). 3. Explosive lift (1): loaded jump or Olympic variation to turn strength into speed. 4. Heavy strength lift (1): squat or hinge for raw force; overload progressively. 5. Single‑leg work (1): split‑stance or single‑leg hinge to fix imbalances and transfer force. 6. Core & transfer (1): anti‑rotation, loaded carries or rollouts to lock force and protect the spine. Keep intent high, volume sport‑specific, and schedule heavy days away from games. Comment “RUGBY” and I’ll send a FREE week training guide.
Best template for elite rugby lower‑body sessions. Simple, repeatable and performance‑focused. Start with a movement‑specific warm‑up to raise temp and loosen the joints, then follow this order: 1. Fast‑twitch activation (1 drill): wake the nervous system; cue speed and intent. 2. Plyometrics / jumps (1–2 drills): pick the plyo level that matches you (pogo/hops → bounds → depth/loaded jumps as you master landing & tolerance). 3. Explosive lift (1): loaded jump or Olympic variation to turn strength into speed. 4. Heavy strength lift (1): squat or hinge for raw force; overload progressively. 5. Single‑leg work (1): split‑stance or single‑leg hinge to fix imbalances and transfer force. 6. Core & transfer (1): anti‑rotation, loaded carries or rollouts to lock force and protect the spine. Keep intent high, volume sport‑specific, and schedule heavy days away from games. Comment “RUGBY” and I’ll send a FREE week training guide.
I’VE SEEN IT TOO MANY TIMES… The player who adds 10kg in the off-season and shows up to pre-season looking huge. Then they’re slower. Less agile. Getting gassed earlier. They’ve sacrificed their power-to-weight ratio for the sake of size. They’re stronger in absolute terms, but they’re LESS EFFECTIVE as a rugby player. Meanwhile, the player who optimised their power-to-weight ratio: Added some muscle, but stayed lean. Got stronger, but maintained speed. Built explosive power through plyometrics, Olympic lifts, and sprint work. They show up to pre-season faster, more powerful, and more athletic. That’s the difference. POWER-TO-WEIGHT RATIO IS WHAT MAKES YOU DANGEROUS. It’s what allows you to: * Accelerate past defenders in the first 5 meters * Explode through contact and drive backwards * Change direction without losing speed * Jump higher in the line out * Sprint repeatedly without your legs turning to jelly Being big doesn’t make you dangerous, being powerful does. You can be 95kg and dominate a 110kg player if your power-to-weight ratio is better. You’ll be faster off the mark. More explosive in contact. More agile in open play. SO HOW DO YOU MAXIMISE IT? ✅ Build explosive power: box jumps, Olympic lifts, plyometrics, sprint work ✅ Optimise body composition: reduce excess body fat, build functional muscle ✅ Get stronger without adding unnecessary weight: focus on relative strength, not just absolute strength ✅ Track performance metrics alongside bodyweight: vertical jump, sprint times, broad jump If your bodyweight is going up but your jump height is dropping and your sprint time is getting slower, you’re moving in the wrong direction. You’re getting heavier, not more powerful. STOP CHASING SIZE FOR THE SAKE OF IT. Stop adding weight without considering how it affects your movement. Stop obsessing over gym numbers that don’t translate to the pitch. That’s what separates good rugby players from elite ones. Drop me a follow for more rugby-specific training content 🤝
I’VE SEEN IT TOO MANY TIMES… The player who adds 10kg in the off-season and shows up to pre-season looking huge. Then they’re slower. Less agile. Getting gassed earlier. They’ve sacrificed their power-to-weight ratio for the sake of size. They’re stronger in absolute terms, but they’re LESS EFFECTIVE as a rugby player. Meanwhile, the player who optimised their power-to-weight ratio: Added some muscle, but stayed lean. Got stronger, but maintained speed. Built explosive power through plyometrics, Olympic lifts, and sprint work. They show up to pre-season faster, more powerful, and more athletic. That’s the difference. POWER-TO-WEIGHT RATIO IS WHAT MAKES YOU DANGEROUS. It’s what allows you to: * Accelerate past defenders in the first 5 meters * Explode through contact and drive backwards * Change direction without losing speed * Jump higher in the line out * Sprint repeatedly without your legs turning to jelly Being big doesn’t make you dangerous, being powerful does. You can be 95kg and dominate a 110kg player if your power-to-weight ratio is better. You’ll be faster off the mark. More explosive in contact. More agile in open play. SO HOW DO YOU MAXIMISE IT? ✅ Build explosive power: box jumps, Olympic lifts, plyometrics, sprint work ✅ Optimise body composition: reduce excess body fat, build functional muscle ✅ Get stronger without adding unnecessary weight: focus on relative strength, not just absolute strength ✅ Track performance metrics alongside bodyweight: vertical jump, sprint times, broad jump If your bodyweight is going up but your jump height is dropping and your sprint time is getting slower, you’re moving in the wrong direction. You’re getting heavier, not more powerful. STOP CHASING SIZE FOR THE SAKE OF IT. Stop adding weight without considering how it affects your movement. Stop obsessing over gym numbers that don’t translate to the pitch. That’s what separates good rugby players from elite ones. Drop me a follow for more rugby-specific training content 🤝
Most team sport athletes are only training one quality in the gym. Strength, fitness, or speed. Never all of them together. The problem? In season you don’t have the luxury of time to develop one quality at a time. The competition window doesn’t wait for you to get your programme right. Concurrent training fixes this. You raise all qualities at the same time — strength, power, rate of force development, speed and transfer. You hit one nail with the biggest hammer possible. That’s what actually moves the needle on matchday performance. Not specialising in one thing and hoping the rest takes care of itself. Week 10 of the season shouldn’t be damage limitation. With the right programme you should be maintaining or maximising every quality — same power, same speed, same output. Or better. Which quality drops off most for you as the season goes on? 👇 #rugbytraining #americanfootball #strengthandconditioning #teamsportathlete #sportsperformance athletetraining strengthcoach rugbyplayer footballathlete s&c
Most team sport athletes are only training one quality in the gym. Strength, fitness, or speed. Never all of them together. The problem? In season you don’t have the luxury of time to develop one quality at a time. The competition window doesn’t wait for you to get your programme right. Concurrent training fixes this. You raise all qualities at the same time — strength, power, rate of force development, speed and transfer. You hit one nail with the biggest hammer possible. That’s what actually moves the needle on matchday performance. Not specialising in one thing and hoping the rest takes care of itself. Week 10 of the season shouldn’t be damage limitation. With the right programme you should be maintaining or maximising every quality — same power, same speed, same output. Or better. Which quality drops off most for you as the season goes on? 👇 #rugbytraining #americanfootball #strengthandconditioning #teamsportathlete #sportsperformance athletetraining strengthcoach rugbyplayer footballathlete s&c
The finer details matter but this is the blueprint that keeps producing 🔥 #rugby #strengthandconditioning #strengthandconditioningcoach #athlete #speedtraining
The finer details matter but this is the blueprint that keeps producing 🔥 #rugby #strengthandconditioning #strengthandconditioningcoach #athlete #speedtraining
Want a faster first step? Start training like it matters The barbell lunge → leg drive is one of the best movements for building:�✔️ Lower body power�✔️ Acceleration�✔️ On-field explosiveness Rugby is played on one leg at a time, if you’re not training single-leg power, you’re holding yourself back. Drive hard. Be explosive. Translate it to the field. �Comment GameReady if you want more rugby-specific programming #rugby #rugbytraining #strengthandconditioning #athletetraining #speedtraining explosiveness legday
Want a faster first step? Start training like it matters The barbell lunge → leg drive is one of the best movements for building:�✔️ Lower body power�✔️ Acceleration�✔️ On-field explosiveness Rugby is played on one leg at a time, if you’re not training single-leg power, you’re holding yourself back. Drive hard. Be explosive. Translate it to the field. �Comment GameReady if you want more rugby-specific programming #rugby #rugbytraining #strengthandconditioning #athletetraining #speedtraining explosiveness legday
If you’re in the TRENCHES this is for you. 🏉🏈🦍 Loaded Lunge ISO = positional strength, joint angle force production, front leg stability Banded Decel Lunge = braking strength, knee and hip control, eccentric force absorption Reactive Split Jump = reactive power, fast ground contact, elastic stiffness Loaded Decel Lunge = eccentric strength, deceleration control, unilateral stability Alt Decel Lunge = deceleration mechanics, hip and knee control, single leg braking strength Loaded Alt Jump Lunge = explosive leg switching, hip extension power, force transfer Step Up from Dead Stop = starting strength, concentric force from zero, first step power Heavy Sled Push = horizontal force production, acceleration strength, drive mechanics 4 Way Hip Machine = hip flexor strength, adductor strength, glute stability Hip Mobility = joint range of motion, tissue quality, movement efficiency This session builds the qualities that actually show up on the line of scrimmage. #dline #oline #strengthandconditioning #rugby #explosivetraining
If you’re in the TRENCHES this is for you. 🏉🏈🦍 Loaded Lunge ISO = positional strength, joint angle force production, front leg stability Banded Decel Lunge = braking strength, knee and hip control, eccentric force absorption Reactive Split Jump = reactive power, fast ground contact, elastic stiffness Loaded Decel Lunge = eccentric strength, deceleration control, unilateral stability Alt Decel Lunge = deceleration mechanics, hip and knee control, single leg braking strength Loaded Alt Jump Lunge = explosive leg switching, hip extension power, force transfer Step Up from Dead Stop = starting strength, concentric force from zero, first step power Heavy Sled Push = horizontal force production, acceleration strength, drive mechanics 4 Way Hip Machine = hip flexor strength, adductor strength, glute stability Hip Mobility = joint range of motion, tissue quality, movement efficiency This session builds the qualities that actually show up on the line of scrimmage. #dline #oline #strengthandconditioning #rugby #explosivetraining
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