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Rugby Conditioning & Play

A club at your level, the right kit and a fitness baseline, then the strength, speed, neck and contact conditioning, tackle and breakdown skills, and season planning that keep a club or social rugby player fit to play.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Rugby Conditioning & Play, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

191

Starter tasks

🏋️ Fitness & Sport

Rugby Conditioning & Play

Preparing for rugby with strength, speed and contact conditioning, plus skills and season planning for club and social players.

  1. Finding a rugby club at your level
  2. Boots, mouthguard and kit for contact rugby
  3. Pre-season rugby fitness baseline
  4. Registration, insurance and medical details
  5. Concussion recognise and remove plan
  6. Understanding your position's physical demands
  7. A rugby week around work and family
  8. Neck strength baseline before contact
  9. Playing weight target agreed with your coach
  10. Two gym sessions a week for rugby strength
  11. Repeated sprint conditioning session
  12. Neck and shoulder prehab routine
  13. Match availability replies and selection
  14. Day-after-match recovery and knock check
  15. Personal match log
  16. Weekly contact load count
  17. Monthly weight and strength check
  18. Season fixture calendar and blackout dates
  19. Monthly conversation with your coach
  20. Low tackle technique with the lead shoulder
  21. Carrying into contact and presenting the ball
  22. Rucking, clearing out and jackalling
  23. Passing off both hands at pace
  24. Lineout jumping and lifting
  25. Scrummaging body position for the front five
  26. Catching the high ball and kicking from hand
  27. Laws refresher for the breakdown, offside and tackle
  28. Defensive line speed and calls
  29. Eight-week speed and acceleration block
  30. Building playing weight without losing pace
  31. Eight-week pre-season conditioning block
  32. Fifteens, tens or sevens for the summer
  33. Pushing for a place in the first fifteen
  34. Changing position for a new role
  35. Choosing a strength programme for the season
  36. Pre-season friendlies and the opening league match
  37. Summer sevens tournament day
  38. Cup final or derby week preparation
  39. Club rugby tour
  40. End-of-season review with your coach
  41. Starting contact rugby as an adult beginner
  42. Moving from touch or tag rugby into contact
  43. Playing veterans rugby after 35
  44. Joining or starting a women's rugby team
  45. Rugby around shift work or a young family
  46. From student rugby to a town club
  47. Captaining a club side
  48. Clip-by-clip review of your own match footage
  49. Strength and conditioning support for the adult squad
  50. Taking a rugby refereeing course

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Finding a rugby club at your level

Most towns have more rugby than it first appears: a club running three or four adult sides, a social or vets fifteen, a touch league in summer and often a women's section. Trying two clubs before committing, and being honest about your fitness, contact experience and the Saturdays you can give, puts you in a side where you play eighty minutes rather than watching from the touchline or getting hurt in a mismatch.

First tasks

  • Use your national union's club finder to list clubs within 40 minutes
  • Message two clubs asking which side suits your experience and when they train
  • Attend a training session at each club and talk to the coach afterwards
  • Pay your membership and add the club's training nights to your calendar

Boots, mouthguard and kit for contact rugby

Rugby asks more of kit than most sports: boots with studs that grip soft winter pitches, a mouthguard that stays in when you are hit, and padding that meets the laws. A custom-fitted mouthguard from a dentist or specialist fits better and lets you breathe and call, while a cheap boil-and-bite one tends to be left in the bag.

First tasks

  • Write down whether your home and training pitches are grass or artificial
  • Book a mouthguard fitting with a dentist or a club fitting day
  • Check your union's rules on approved scrum caps and shoulder pads
  • Check studs, laces and the fit of your mouthguard @recurring(monthly:16)

Pre-season rugby fitness baseline

Rugby fitness is a mix of repeated sprints, recovery between them and the strength to keep doing it after contact, so one long run tells you little. A short battery of tests, such as a 1,200 metre Bronco shuttle, a 10 and 40 metre sprint and a few strength markers, gives a starting point you can retest each quarter and shows which quality is holding you back.

First tasks

  • Mark out 20, 40 and 60 metre cones on a pitch for the Bronco
  • Run the Bronco and the two sprints with a training partner timing
  • Record press-ups, pull-ups and a working squat weight in the gym
  • Repeat the test battery and compare it with the last one @recurring(quarterly)

Make it yours.

Install Rugby Conditioning & Play, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.