If you play rugby regularly, you probably fall into the ‘intermediate’ category: you’ve built up a base fitness, your core stability is good, and you are ready to start training for specific elements and skills.

Image Credit

Weights

One of the great things about rugby is that almost anyone can play. No one will be too tall, as with horse-racing, or too short, as with basketball. Weight training will vary depending on the position you play, although some exercises will broadly suit all players.

In season limit your weights sessions to twice a week, making sure that you target several body areas at a time so that all groups are fully trained. Take dynamic exercises, such as squats and bench presses, as standard ‒ in or out of season ‒ and once the season has finished you can up the weights sessions.

Sprints

Wherever you play on the field, speed is of the essence. All players can benefit from faster reactions, more acceleration and a longer sustained speed. Rugby drills and training with your squad can help with reaction times and intuition.
Cover sprint drills over several sessions and concentrate on one element each time. Give it everything and make sure you rest properly between sessions.

Interval training

A rugby match breaks down into many phases and you can expect to play aerobically and anaerobically. A build-up of lactic acid can be detrimental to performance, so plan for intense passages of play.

Break up long periods of intense exercise with small recovery jogs, shortening the jog element with each session to allow your body to adapt to increasing demands. Once you are comfortable doing this, increase the speed of the intense element.

Plyometrics

Many players are now incorporating plyometrics into their training as a great way to build power. Plyometrics work by lengthening the muscles and then contracting them, which can help with specifics in your game such as tackling harder or jumping higher.

Rugby World has some great tips on different elements of the game and how to train for them, while The Rugby Blog has some specifics on pre-season training. What ever your team does make sure you stick together to help with moral.  You could have bi monthly nights out, adventure days and most importantly travel together to matches.  You will be able to do this with a Coach Hire Dorset company with options including https://turnerscoaches.co.uk.

As an intermediate player you will understand the importance of warming up, cooling down and stretching, so factor time for these into your session.