App-Sport

PDF guide

Rugby ConditioningStrength, speed, contact and injury prevention: the plan for amateur forwards and backs

PDF · 25 pages · $29

You know how to build your strength and your ability to repeat high-intensity efforts, prepare your body for contact and use an injury-prevention warm-up that has been tested in rugby players.

Buy the guide — $29

Who it's for

Amateur rugby union and sevens players aged 16 and up, and coaches preparing a squad.

Inside

  • What rugby demands from forwards and backs
  • 5 field and gym tests
  • An 8-week preseason plan
  • In-season weekly template built around match day
  • The Activate warm-up and injury prevention
  • Preparing your neck, shoulders and body for contact
  • Recovery after games
  • Training log

What you get

  • The full guide as a PDF (25 A4 pages), to print or read on your phone
  • Week-by-week plans: exercises, sets, reps, rest and progression
  • Exercise technique and the most common mistakes
  • A tick-box training log at the end
  • The studies behind the advice, with references

$29one-time payment

Buy the guide — $29

Secure payment by Stripe · Apple Pay · Google Pay · one-time payment · instant PDF download · instant access to your PDFs after payment · terms of sale.

Cover page of the PDF guide "Rugby Conditioning"
Real pages from the guide.

Chapters

  1. 01Before you start
  2. 02What rugby demands
  3. 03Baseline tests
  4. 04Key exercises
  5. 05The preseason plan (8 weeks)
  6. 06In season
  7. 07Injury prevention
  8. 08Running a lifting session well
  9. 09Common mistakes
  10. 10Frequently asked questions
  11. 11Recovery and nutrition
  12. 12Adjusting the plan
  13. 13Short glossary
  14. 14Dosing intensity
  15. 15Training log
  16. 16Sources

Also included in

6 PDF guides

Sport Conditioning Pack

All six sport-specific programs: soccer, skiing, trail running, tennis and padel, rugby, basketball.

$59one-time payment

Buy the bundle — $59

18 PDF guides + the 12-Week Training Programme

Complete Library

All 18 guides plus the 12-Week Training Programme: everything we publish, in one go.

$149one-time payment

Buy the bundle — $149

More guides

App-Sport training guides →

These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.