Off-Season Program (free!)
Free Off-Season training programme to get you back into training. Put the work in now and get in the best position to smash your upcoming Pre-Season.
Should women train differently to men?
Omar Hayward is one of the leading professionals in this area of research and we’re thrilled to share his thoughts on this important topic with you.
This is the fourth in our series with Omar.
Managing body composition goals around playing rugby
When trying to lose fat, it’s tempting to significantly reduce your calorie intake. However, this is going to negate your training adaptations and open you up to injury and illness. Here’s a guide on how to improve your body composition whilst training effectively for rugby.
Beginner’s guide to S&C for rugby
S&C is a vital part of preparation for playing rugby, at any level.
In part three of our series with Omar Hayward, England U20s lead S&C we discuss where to begin for players starting out on their physical development journeys.
Elite female rugby player characteristics
In part two of our series with Omar Hayward, England U20s lead S&C we discuss some of the characteristics of female rugby players at the top level as seen in the research.
Plyometric training for rugby - part 1
In part 1 we explain what plyometric training is and why it’s so important for developing speed and power for rugby. We also give insight into how to effectively implement plyos into your training with guidance on sets, reps, and frequency.
Plyometric training for rugby - part 2
Part 2 looks at the types of plyometric movements you should be performing as part of your training for rugby. In this article we also provide video demonstrations of movements and progressions. Take and look and have a go!
Optimal training schedule
We’ve teamed up with Omar Hayward, lead S&C for England U20s, to answer some important questions in women’s rugby right now.
In part 1 of this series, we look at the optimal training schedule for amateur rugby players looking to improve their performance.
Energy systems - a guide to conditioning for rugby
BURST, BOOST, BREEZE! We use three energy systems during rugby. One for making 10m dashes, one for making tackle after tackle, and another for getting yourself around the pitch efficiently. We need to train these all three systems to maximise performance and win games.
Pre season guidelines
Here’s everything you need to know to maximise your pre season this year and beyond. The ultimate guide.
What is Hypertrophy for Rugby
Building muscle mass for rugby is NOT the same as bodybuilding. Here’s a guide on why you need to make gains this season and how to do this effectively for rugby, as a woman.
What is Strength and Conditioning?
Hit harder, run faster, scrum better, jump higher, kick-chase quicker, and stay on the pitch longer. Sounds good right? You can’t do any of these things without strength and conditioning. Here’s a breakdown of S&C and how to train for your goals.