Here is the article “Rugby Union Strength and Conditioning for Forwards: Building Power” for the Aberdeenshire RFC blog:
Rugby Union Strength and Conditioning for Forwards: Building Power
As a seasoned rugby professional, I’ve had the privilege of working with some of the top forwards in the game. These are the monsters of the pitch – the hulking, powerful athletes who do the dirty work in the trenches, winning possession, dominating collisions, and providing the foundation for a successful team. Developing the physical attributes of these forwards is crucial, and at the heart of that lies a focus on building raw strength and explosive power.
Muscular Strength and Power Development
The foundation for any forward’s physical prowess starts with compound lifts that target the major muscle groups. Squats, deadlifts, and bench presses are staples in the weight room, allowing players to move heavy loads and build the kind of brute force needed to excel in the modern game.
When it comes to the squat, I prefer to let the forwards self-select their stance width and bar placement (high bar vs. low bar) based on their individual leverages and comfort. The key is getting them to descend to at least parallel, driving through the heels to lockout. This full range of motion not only builds strength, but also improves mobility and movement quality – crucial attributes for the demands of scrummaging and rucking.
The bench press is another critical lift, allowing forwards to develop upper body strength for grappling, mauling, and the all-important lineout. I cue my players to keep their feet, glutes, and upper back anchored to the bench throughout the movement, using a self-selected grip width. Controlled, explosive reps are the name of the game here.
Accessory exercises like rows, pull-ups, and shoulder presses are also valuable, rounding out the posterior chain and upper body strength. These movements not only add raw strength, but also improve the stability and robustness needed to withstand the rigors of forward play.
Explosive Power and Plyometrics
While brute strength forms the foundation, the modern game also demands that forwards possess high levels of explosive power. This is where plyometric exercises come into their own.
Box jumps, depth jumps, and other plyometric drills teach the forwards to express their strength rapidly and forcefully. I often progress these from bodyweight-only to loaded variations, using dumbbells or barbells, to really challenge the athletes and elicit greater power outputs.
The key is to keep the ground contact times brief and the intent explosive. We’re not just looking for big jumps here – the focus is on generating maximal force in the shortest time possible. This power expression is directly applicable to the explosive actions required in scrums, lineouts, and other critical moments.
I also like to intersperse plyometric work with targeted Olympic lifting technique practice. Exercises like power cleans, hang cleans, and push presses allow the players to display their strength in a ballistic, fast-paced movement pattern. Again, the intent is to develop that critical ability to produce high levels of power.
Speed and Agility Training
While brute strength and explosive power are hallmarks of great forwards, we can’t neglect the importance of speed and agility. After all, these big men still need to be able to get around the park, make cover tackles, and chase down kicks.
My approach is to dedicate specific sessions to linear speed development, using a variety of sprint drills and sled work to build acceleration and top-end velocity. I find that shorter, more intensive intervals (e.g., 10-20m sprints with ample recovery) are particularly effective for forwards, allowing them to really focus on technique and rate of force development.
Agility work is also crucial. We incorporate ladder drills, change-of-direction exercises, and reactive agility drills to help the forwards improve their footwork and change-of-direction abilities. These skills are vital for effective support play, chasing down loose balls, and maneuvering in congested areas of the field.
Conditioning and Endurance
Of course, raw power and speed are of little use if the forwards can’t maintain their intensity and work rate throughout an 80-minute match. That’s why a comprehensive conditioning program is essential.
I like to blend cardiovascular training (think interval runs, sled drags, bike sprints) with more rugby-specific metabolic conditioning drills. Things like repeat sprint tests, shuttle runs, and position-specific conditioning circuits help to develop the kind of intermittent, high-intensity engine required to thrive in the modern game.
The key is to periodize this work effectively, building a strong aerobic base during pre-season before layering in more rugby-specific conditioning as the season approaches. We also integrate recovery strategies like cold water immersion, active rest days, and strategic deloads to ensure the forwards can handle the cumulative training and playing load.
Periodization and Programming
Underpinning all of this physical development is a well-structured, periodized training program. I work closely with our sports science team to map out annual plans that systematically build the forwards’ physical capacities while minimizing the risk of overtraining or injury.
Macrocycle planning is crucial – we’ll typically have distinct pre-season, in-season, and off-season phases, each with their own specific focuses and training emphases. Within these larger blocks, we’ll further break things down into mesocycles and microcycles, allowing us to closely monitor fatigue levels and make adjustments as needed.
Weekly training plans are carefully crafted to sequence the various physical qualities, allowing for optimal recovery and supercompensation. We’ll often front-load the heavier, strength-focused sessions earlier in the week, then taper into more explosive, power-oriented work as the match approaches.
Recovery and Injury Prevention
Of course, all of this physical preparation counts for naught if the forwards can’t stay healthy and resilient. That’s why a strong focus on recovery and injury prevention is built into our program.
Mobility and flexibility work is non-negotiable. We dedicate specific sessions to targeted soft tissue work, joint mobility drills, and corrective exercises. This helps to maintain range of motion, reduce imbalances, and bulletproof the forwards against the rigors of their position.
Regeneration strategies like cold water immersion, massage, and active recovery sessions are also crucial. We work closely with our medical team to monitor fatigue levels and implement the right recovery modalities at the appropriate times.
Ultimately, developing elite forward talent is a multifaceted challenge. It requires a comprehensive, evidence-based approach that builds raw strength, explosive power, speed, and endurance – all while keeping the players healthy and resilient. It’s a constant process of refinement and adaptation, but the rewards for the team and the individual are immense.
So, if you’re a forward looking to take your game to the next level, embrace the grind in the weight room, push your boundaries with plyometrics and sprints, and don’t neglect the recovery work. With the right mindset and programming, you can transform yourself into a dominant force on the rugby pitch.