By Ronnie

Rugby players need more than just size they need strength, power, speed, and match fitness. At Halo Gym, our training approach focuses on building resilient, athletic bodies that perform under pressure, not just look good.

Strength Training

The foundation of rugby performance starts with compound lifts:

• Squats or Trap Bar Deadlifts

• Bench Press or Dumbbell Press

• Pull-Ups and Rows

• Overhead Press

Halo Tips: Low-to-moderate reps help build real-world strength for tackles, scrums, and contact.

Power & Speed

Explosiveness wins key moments in rugby:

• Box Jumps and Broad Jumps

• Medicine Ball Slams

• Short Sprints (10–30m)

These sessions are fast, focused, and designed to improve acceleration and impact.

Conditioning

Rugby is stop-start and high intensity so conditioning should be too:

• HIIT circuits

• Shuttle runs

• Bike or sled intervals

Halo Tip: This builds the engine needed to perform late into the game.

Recovery & Support

At Halo Gym, we prioritise:

• Injury prevention work for shoulders, hips, and hamstrings

• Mobility and recovery sessions

• As always we have experienced coaches on hand to guide technique and progression. If you ever need help, our team is always available just pop over to reception..

Train strong. Move fast. Perform better.
If you’re a rugby player looking to improve performance, Halo Gym has the equipment, space, and coaching to support your training in-season or pre-season

Frequently Asked Questions

1. What is the best workout plan for rugby players?

The best workout plan for rugby players combines strength training, power development, speed work, conditioning, and mobility. A balanced programme focuses on compound lifts for strength, explosive exercises for power, sprint training for speed, and conditioning to support match fitness and injury resilience.

2. How often should rugby players train in the gym?

Most rugby players should train in the gym 3 to 5 times per week, depending on their position, season, and recovery. Off-season training usually allows for higher volume, while in-season programmes focus on maintaining strength and performance without excessive fatigue.

3. What gym exercises are best for rugby players?

The best gym exercises for rugby players include squats or trap bar deadlifts, bench press or dumbbell press, pull-ups and rows, overhead pressing, plyometrics, sled pushes, and core work. These movements build full-body strength, power, and stability for contact and game situations.