Getting Rugby-Ready

As a contact sport, having more muscle mass certainly helps.  That said, strength should NOT come at the expense of fitness - being jacked doesn't matter if you're not in the play.  To be "rugby strong," you'll want to pay special attention to the muscles you'll need to USE - such as your legs and your core - not just working out the "show" muscles like pecs and biceps.   Also, it's not just about lifting weights - you should incorporate speed and explosiveness/acceleration exercises into your workouts.

Fitness is CRITICAL in rugby.  In 15s, matches are 80 minutes long.  In 7s, matches are 14 minutes but at a much higher intensity and with 3-4 matches per day,  Regardless, there is minimal rest, and limited substitutions - once players are subbed out, they're DONE, so the majority of players must play the ENTIRE match.  Rugby fitness is unique, as players are quickly cycling back and forth between aerobic and anaerobic activities of varying intensities - shuffling, running, tackling, jogging, sprinting, wrestling, lifting, pushing, and more.  A combination of traditional cardio training and High Intensity Interval Training (HIIT) is recommended. 

Nutrition and hydration are often-overlooked, but are both very important to ensure your body is operating at its peak performance level.   Many athletes focus on proteins and complex carbs, which are fine - but what often gets ignored or minimized is the need for a variety of fruits & vegetables, which provide the vitamins and minerals which help your body operate at peak performance.

Yes, you can work out too much.  Your muscles need off days to repair and GROW.   And make sure to get enough sleep!  Sleep is when your body (including your BRAIN) rests, recovers, and repairs itself.   Poor sleep quality has been shown to decrease motivation, to negatively impact workout recovery, to increase your chances of injury, to increase your chances of getting sick, and to impair cognitive function and mood.  These are all things we want to avoid, not just for rugby, but for life in general (including school)!  Do your best to get a full 8 hours each night.

Taking care of your mental and emotional well-being is also important to your overall health.  We all face different types of stresses and pressures, and in varying amounts, related to things such as school, money, family, and more.   Rugby is a physically demanding sport involving a lot of contact - being in the wrong mindset is potentially risky not only to other players, but also to yourself.  

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While rugby is a competitive sport, it is also supposed to be FUN, and if approached properly, can be a great outlet for stress.   That said - if you are ever having struggles with mental or emotional health, know that you're NOT ALONE.   The coaching staff is here for you and will do anything we can to help.