3 Rugby Workouts to Build Strength, Speed, and Mental Resilience

Maximise Your Rugby Performance with These Expert Workouts

Designed to boost your strength, speed, and mental toughness.

What Makes a Top Rugby Player?

To excel in rugby, players need a unique combination of strength, agility, speed, endurance, and mental resilience. It’s not just about physical power, but also about having the mindset to endure high-pressure games and tough moments on the field.

To help you develop all these essential attributes, we’ve turned to three top rugby coaches who will guide you through exercises that will transform your game. Each workout targets a different aspect of performance—strength, speed, fitness, and mental resilience.

You can mix and match these routines to suit your training, but none of them allow room for slacking. These workouts are crafted to push you and your team to the next level. Ready to get started? Maybe treat yourself to a group ice bath afterward!

1. Build Strength and Power

Barbell Push

Sets and Reps: 5 sets of 5 reps

Why: This exercise mimics a handoff and builds upper body power. It’s crucial for fending off tackles during games.

How to Do It:

1. Stand upright with a barbell in hand.
2. Place one foot in front of the other for balance.
3. Hold the barbell with one hand, gripping it near the plate.
4. Lower your elbow as the weight descends, then explode back to the starting position using your shoulders.

Barbell Bench Press

Sets and Reps: 5 sets of 5 reps

Why: Essential for building chest, shoulder, and triceps strength, helping you break through tackles.

How to Do It:

1. Lie on a bench with your feet planted on the ground.
2. Grip the barbell slightly wider than shoulder-width.
3. Lower the bar to your chest under control, pause, and then explode upward.

Barbell Squat

Sets and Reps: 5 sets of 5 reps

Why: Builds lower body strength and improves balance, reducing injury risk. Focusing on slow, controlled lowering and powerful lifting will increase your power and speed on the field.

How to Do It:

1. Position the barbell in a squat rack, just below shoulder height.
2. Step under the bar, resting it on your shoulders.
3. Squat down, keeping your back straight and torso upright, until your thighs are parallel to the floor.
4. Drive through your heels to return to the standing position.

2. Develop Mental Agility

Visualisation & Box Breathing

Why: Visualisation prepares your mind for match-day scenarios, improving confidence and decision-making. Box breathing is an effective technique for calming nerves before a game.

How to Do It:

1. Find a quiet space and close your eyes.
2. Inhale through your nose for 4 seconds, hold for 4 seconds, exhale for 4 seconds, then hold again for 4 seconds.
3. As you relax, mentally rehearse different game situations to prepare yourself for success.

Trigger Words

Why: Using a personal trigger word can help refocus during high-pressure moments, keeping your performance on track. Choose a word that motivates or defines your best self—like “champion” or “resilient.”

How to Use It:

1. Write your trigger word on a piece of tape and place it on your boot or wrist.
2. Set a reminder on your phone with the word before matches to reinforce focus.

3. Recover and Build Resilience

Ice Baths

Why: Ice baths aid physical recovery but also serve as “active meditation,” teaching you to stay calm under stress. Learning to control your breathing and focus in uncomfortable situations is key in rugby.

How to Do It:

1. Breathe deeply for 1-2 minutes before entering the ice bath.
2. Step into the cold water, maintaining controlled, deep breaths. This trains your body to handle discomfort calmly.

No Ice Bath?

Try a cold shower! Start with warm water and switch to cold for 30-60 seconds. Focus on deep, steady breaths to maintain composure.

These workouts will push you to the limit, both physically and mentally. Incorporate them into your routine, and you’ll become stronger, faster, and more resilient—ready to take on any challenge rugby throws your way.