Ruck Science

Rugby training programs designed for amateur rugby players all over the world.
PRE-SEASON
The first training program in our range is a 12-week strength and conditioning program for rugby players to follow in their pre-season. Preseason training is essential if you're going to succeed on the rugby field. It doesn't matter whether you're an amateur or professional rugby player, the strength, size and power you gain in pre-season will help you break tackles, make linebreaks, win turnovers and avoid injury. We've broken pre-season down into 3 Blocks of 4 Weeks. That's 84 strength and conditioning sessions in total all focused on rugby-specific training methodologies.
OFF-SEASON
With version 7.2.5 we'e included a complete Off-Season training program for rugby players of all ages. The program is split into three 4-week blocks. Use this program to get your strength base for the season. Remember to reduce your intensity during week 4 of each Block so you're not working at maximum output during the entire month. Periodization is critical for success and you'll need the rest to get ready for the next block.
IN-SEASON
Version 7.2.5 also includes two distinct training programs for Backs and Forwards to use during the rugby season. These programs aren't as long as pre or off-season. They only cover a 2 week span and are designed to be re-used repeatedly during the rugby season to help you maintain the strength and endurance you gained before the kickoff of the first game. The Backs and Forwards programs are markedly different, so be sure to choose the correct version for your position.
NEW RELEASES
Expect to see our Youth training program in early March with a cool new 20x1 training regime released in May. They're both getting the final touches right now with our testing groups.
TRAINING BLOG
Can't wait for the new releases? Check out ruckscience.com/learn for more than 300 free articles on rugby training, diet ideas, nutrition hacks and more. We release a new blog post every week, so check back if you can't find the article you're looking for OR suggest a topic to our training team by emailing [email protected].
You can sync this app with Apple Health App. If you enable this connection, any workout in the Health app with automatically be added to your Activity Calendar.