Rugby Union Fitness Testing for Forwards: Benchmarking Your Physical Abilities
As a seasoned rugby professional, I’ve seen firsthand the immense physical demands placed on forwards during the course of a match. Whether it’s the grueling battles at the breakdown, the punishing collisions in the tight five, or the sheer grunt work of securing possession, forwards require a finely-tuned blend of strength, power, and endurance to excel at the highest levels of the game.
At the Aberdeenshire RFC, we pride ourselves on an evidence-based approach to physical preparation. By rigorously assessing the key physical attributes of our forwards, we’re able to identify their unique strengths and weaknesses, develop targeted training programs, and monitor their progress over time. This not only helps us optimize individual player development, but also ensures our pack is primed to dominate the collisions and set-piece contests that so often decide the outcomes of tight matches.
In this in-depth article, I’ll walk you through the essential fitness testing protocols we use to benchmark the physical abilities of our forwards. Drawing on my years of experience and the latest sports science research, I’ll cover the key performance indicators we track, interpret the normative data, and provide clear guidance on how you can apply these principles to your own rugby program.
Strength and Power Assessment for Forwards
At the core of any successful forward pack is raw, unadulterated strength. Whether it’s driving over the gain line, generating massive scrum forces, or muscling over the ball at the breakdown, the ability to produce high levels of force is absolutely vital.
To assess the strength capabilities of our forwards, we begin with the classic compound lifts – the bench press and the back squat. These exercises not only provide a reliable measure of absolute strength, but also serve as foundational movements that underpin the physical qualities required in the tight exchanges.
When testing our forwards’ bench press, we follow a standard 1RM protocol. Athletes start with a light warm-up set, gradually increasing the load until they can no longer complete a full repetition with proper technique. The heaviest successfully lifted weight is recorded as their 1RM. We’ve found that our elite professional forwards are capable of bench pressing anywhere from 130kg to 160kg, with our tighthead props and locks typically posting the highest numbers.
The back squat follows a similar testing procedure. Again, we use a 1RM approach, with the players working up to their maximal load. Interestingly, we’ve observed that our forwards tend to be considerably stronger in the squat compared to the bench press, with 1RM values ranging from 180kg to 220kg. This reflects the critical importance of lower-body power and strength endurance in the physical battles that unfold at the set-piece and in open play.
But raw strength is only part of the equation. To truly thrive as a modern forward, players must also possess exceptional levels of explosive power. This is where our vertical jump testing comes into play. We use both a bodyweight countermovement jump (CMJ) and a loaded jump with a 40kg barbell (CMJ40) to assess our forwards’ stretch-shortening cycle capabilities.
Our data shows that elite professional forwards can produce peak power outputs of over 5,500W in the CMJ, with the taller, heavier players (think locks and number 8s) typically generating the highest values. Interestingly, when we compare CMJ performance relative to body mass, we find that our backs actually outshine the forwards in terms of power-to-weight ratio.
This highlights an important training consideration – while the forwards must develop immense absolute strength and power to dominate the collision areas, they must also maintain a lean, athletic physique to ensure they can cover the expansive demands of the modern game. It’s a delicate balance that our strength and conditioning coaches are constantly working to optimize.
Endurance Evaluation for Forwards
Of course, brute strength and power mean little if a forward lacks the aerobic capacity to sustain their efforts over the full 80 minutes. The grueling nature of rugby union, with its repeated bouts of high-intensity activity interspersed with brief recovery periods, places enormous demands on a player’s endurance system.
To assess the aerobic fitness of our forwards, we turn to the gold-standard Yo-Yo Intermittent Recovery Test Level 1 (Yo-Yo IRL1). This sport-specific endurance assessment requires players to perform repeated 2 x 20m shuttle runs at an incrementally increasing pace, interspersed with 10-second active recovery periods. The total distance covered provides a reliable indicator of a player’s maximal aerobic capacity and their ability to repeatedly produce high-intensity efforts.
Our data shows that the elite professional forwards in our program can cover between 1,800 – 2,400 meters on the Yo-Yo IRL1, equating to estimated VO2max values of 50-60 ml/kg/min. Interestingly, we’ve found that our back-row forwards (flankers and number 8s) tend to excel in this test, reflecting the unique physical demands of their position.
However, it’s important to note that aerobic fitness is not just about VO2max. The ability to repeatedly produce high-intensity efforts is also crucial, as forwards are often required to engage in multiple crucial collisions, scrums, and breakdowns in quick succession. To assess this quality, we also incorporate the Repeated High-Intensity Effort Test (RHIET), where players complete six 40-meter sprints with 20 seconds of recovery between each effort.
Our analysis shows that the top professional forwards can maintain a high level of power output across the six sprints, with only moderate decrements in speed from the first to the last effort. This underpins their capacity to sustain their physicality and work rate throughout the match. Lower-performing players, in contrast, tend to experience more significant drops in sprint times, indicating a need to focus on improving their repeated high-intensity effort capabilities.
Speed and Agility Profiling for Forwards
While brute strength and aerobic endurance are the hallmarks of an elite forward, the modern game also demands a high level of speed and agility. Whether it’s chasing down an opposition kick, reacting to a turnover, or simply beating a defender in the tight channels, these athletic qualities can be the difference-makers in close contests.
Our forwards’ linear speed is assessed using a straightforward 20-meter sprint test, with split times recorded at the 5-meter and 10-meter marks. This allows us to evaluate both their acceleration and maximum velocity capabilities. Unsurprisingly, we’ve found that our back-row forwards and taller, leaner players (e.g., locks) tend to post the fastest sprint times, with 20-meter efforts in the 2.8-3.0 second range.
To gauge their change-of-direction speed and agility, we put our forwards through a modified version of the Agility T-Test. This drill requires players to sprint 5 meters, then shuffle laterally 2.5 meters in each direction, before backpedaling to the start. The total time taken to complete the course is a reliable indicator of an athlete’s ability to quickly and efficiently change direction.
Our data shows that elite professional forwards can complete this test in 9.0-9.5 seconds, with the backs and loose forwards generally posting the fastest times. Interestingly, we’ve found that a player’s sprint speed is a strong predictor of their change-of-direction performance, highlighting the importance of developing a robust foundation of linear speed.
Interpreting Fitness Test Results
When it comes to interpreting the fitness test results of our forwards, it’s important to understand that there is no one-size-fits-all approach. Each player is unique, with their own physical strengths, weaknesses, and positional demands to consider.
That said, we’ve been able to establish some useful normative data for the various tests based on our extensive database of results from the professional, representative, and academy levels. For example, we’ve found that our top-tier professional forwards tend to:
- Bench press 130-160kg and back squat 180-220kg for their 1RM
- Produce peak power outputs of 5,000-5,500W in the CMJ and 4,800-5,200W in the CMJ40
- Cover 1,800-2,400m on the Yo-Yo IRL1, equating to VO2max values of 50-60 ml/kg/min
- Complete the modified Agility T-Test in 9.0-9.5 seconds
- Sprint 20 meters in 2.8-3.0 seconds
Of course, these are just general guidelines, and we often see significant variation between individual players and positional groups. A powerful tighthead prop, for instance, may excel in the strength tests but lag behind the more mobile back-row forwards in speed and agility assessments.
The key is to use these benchmark figures as a starting point, then dive deeper into the nuances of each player’s physical profile. By closely tracking their progress over time, analyzing their weaknesses, and tailoring their training accordingly, we’re able to help our forwards reach new heights of performance.
Monitoring and Tracking Progress
Regular fitness testing is only half the battle – the true value lies in how we use that data to drive ongoing player development. At the Aberdeenshire RFC, we’ve implemented a comprehensive monitoring system that allows us to closely track the progress of our forwards throughout the season.
After establishing each player’s baseline physical abilities through our initial testing, we schedule periodic retests at strategic points in the year. This might coincide with the start of pre-season, the midway point of the campaign, or following a significant training block or injury rehabilitation. By comparing their current results to previous assessments, we can identify areas of improvement, pinpoint lagging qualities, and make adjustments to their individual training programs.
But it’s not just about the raw numbers. We also place a heavy emphasis on trend analysis, looking for meaningful changes in key performance indicators over time. For example, we might see a forward’s 20-meter sprint time gradually improve by 0.1 seconds over the course of a season, or their Yo-Yo IRL1 distance increase by 200 meters. These subtle yet significant gains are a testament to the effectiveness of our training approach and the player’s commitment to their physical development.
Ultimately, our goal is to help each forward reach their full potential. By providing them with a clear, data-driven roadmap for improvement, and supporting them every step of the way, we’re confident that our players will continue to raise the bar in terms of their physical capabilities. After all, in the relentless crucible of elite rugby union, those who commit themselves to physical excellence will be the ones who emerge victorious.
So, whether you’re a coach, a strength and conditioning professional, or a forward looking to take your game to new heights, I encourage you to embrace the power of evidence-based fitness testing. By rigorously benchmarking your physical abilities and tracking your progress over time, you’ll not only unlock your true potential, but you’ll also position your team for sustained success on the pitch. It’s a journey that requires dedication and hard work, but the rewards are truly transformative.
If you have any questions or would like to learn more about our approach to fitness testing and player development at the Aberdeenshire RFC, please don’t hesitate to reach out. I’m always eager to share my expertise and collaborate with fellow rugby enthusiasts who are committed to pushing the boundaries of what’s possible in our great game.