Training Rules
9 rules (3 hard, 6 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Training
Training must account for forward/back distinctions
Props and wings have fundamentally different physical demands
Include collision preparation in training (core, neck, contact skills)
Rugby is a collision sport - players must be prepared for contact
Prioritize posterior chain development
Hamstrings are frequently injured; posterior chain drives speed and power
Safety
Include rotator cuff and scapular work with 2:1 pull-to-push ratio
Shoulder injuries are common (6.5% of injuries) and career-affecting. 2:1 pull-to-push ratio recommended.
Include neck strengthening as part of comprehensive injury prevention, especially for forwards
Scrummaging and tackling benefit from strong neck musculature. Evidence for concussion prevention specifically is low quality, but neck strength supports contact skills.
Include Nordic hamstring exercises: 48 reps/week (e.g., 3x8 twice weekly)
Evidence shows 51% reduction in hamstring injuries. Hamstrings most common training injury for 6 consecutive seasons (PRISP). Non-negotiable.
S&C must be combined with proper tackle technique coaching
70% of rugby injuries occur following contact. Strength without technique increases injury risk.
Scheduling
No hard S&C within 48 hours of games
Fresh legs and bodies for match performance
Volume
In-season: 2 sessions max, maintenance focus
Games and training provide sufficient stimulus