The word “testing” scares players more than leg day. But in-season testing isn’t about chasing PBs. It’s about: ✅ Accountability ✅ Monitoring strength drop-off ✅ Making sure gym work is actually being done ✅ Keeping players strong through the season That’s why we don’t test 1RMs in-season. 👉 3RM 👉 Low volume 👉 High intent 👉 Minimal fatigue Strong players stay available. Weak players break. Train like a player, not a bodybuilder. Send this to the lad who moans every time testing comes up.
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Why doesn't training like a bodybuilder transfer over to rugby? BODYBUILDING: - Bodybuilding will largely emphasize isolation of the muscles to build upon specific areas optimally - Bodybuilding will use more movements that require more stability from the equipment than from the body, for those isolation purposes. - Bodybuilding will also use specific tempos, with full control of the weight throughout the movement. - Bodybuilding has an amount of volume that it loves to live in and finds optimal
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Rugby players — don’t train like a bodybuilder this pre-season. This is your one shot to build real, rugby specific size and strength before Round 1. Focus on compound lifts like squats, deadlifts, and presses. Build your posterior chain — glutes, hamstrings, and back for explosive speed and dominant collisions. Here’s a simple weekly structure to follow: Monday – Lower Body Strength: Squats, lunges, sled pushes Tuesday – Upper Body Power: Bench press, rows, chin-ups Wednesday – Recovery & Mobil
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