Rugby Union training plans, built for your goal
Union's contestable breakdown and set piece — fighting for every ruck, scrum and lineout, unlike league's uncontested play-the-ball — means a 15-a-side squad needs specialists who can hold their own in a maul as much as run for 80 minutes. SportBlox builds your rugby union training plan around your position, goal and season phase.
Who it's for
Set-piece strength
Scrum, lineout and maul-specific strength for front-row and second-row forwards holding their own at the set piece.
Breakdown conditioning
Repeated-effort strength and mobility for winning contact and contesting rucks phase after phase.
Back-line speed and endurance
Repeated-sprint and aerobic conditioning for half-backs and back three covering more ground across 80 minutes.
A week of rugby union training
Example: a tighthead prop preparing for pre-season scrummaging. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like scrum engagement and body position, winning the ball at the breakdown, handling accuracy in tight phases and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Rugby Union training plan FAQ
Does it programme differently by position?
Yes — tell it whether you're in the front row, back row or backs and the strength-to-speed balance shifts accordingly.
How is this different from a generic rugby plan?
It's built specifically around union's contestable breakdown, scrums and lineouts rather than league's structured six-tackle sets or sevens' open-field running.
Will it work around my club's training nights?
Yes, note your existing training and match commitments and supplementary work is scheduled around them.
Is it suitable for social or age-grade rugby union?
Yes, skill level scales contact intensity and conditioning volume to suit the level you're playing at.
Does it include injury-prevention work for the neck and shoulders?
Sessions include strength work targeting common scrum and tackle-related injury areas, but flag any existing issue so the plan avoids aggravating it.
Related sports
Rugby
Contact strength, repeated sprints and skills, built for your position and season.
View planRugby League
Repeated tackling load and six-tackle set conditioning, built for your position
View planRugby Sevens
Repeated top-end sprints and aerobic capacity for the wide-open sevens game
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