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Do you want to become bigger, faster, and stronger? Look no further than the Rugby Strength Lab

Our 12-month programme has been designed and battle-tested by a team of Sport Science and Strength & Conditioning experts, specifically with Rugby players in mind.

Why Choose the Rugby Strength Lab?

Crafted with precision and care, this comprehensive package is the fruit of collaboration with elite UKSCA coaches, who’ve tailored their expertise to meet the exacting demands of Rugby. We’ve got everything covered – whether you’re taking your first steps in the game or you’re ready to dominate at a higher level.

For Beginners: Our package starts you off on the right foot, focusing on building strength, power, and mobility. Through targeted exercises and progressive training plans, you’ll lay down the essential groundwork for an explosive performance on the pitch.

For the Pros: Ready to challenge yourself? The advanced version of our package is designed to push your boundaries. Expect to boost your power, speed, agility, and endurance, ensuring you’re always a step ahead in competitive play.

The Rugby Strength Lab Package isn’t just about gaining muscle or increasing strength; it’s a holistic approach to elevate your game and shield you from injuries. Immerse yourself in our expertly crafted workouts and see a transformation in your physical capabilities, all designed to help you shine on the Rugby field.


Inside the package, every session is a step towards greatness, curated by our seasoned UKSCA coaches. With three different session types – Strength, Conditioning, and Injury Prevention – each phase of your training is meticulously planned to bring you the best results.

  • Strength Sessions: Forge a robust foundation for powerful, explosive movements that make all the difference in key match moments.
  • Conditioning Sessions: Boost your running endurance to maintain a high-octane performance from start to finish.
  • Injury Prevention: Weave resilience into your training with sessions focused on keeping you playing more and recovering faster.

And if you’re all in for maximum achievement, our optional individual top-up sessions are your best bet for surpassing your goals.



Become the fittest, strongest, and most powerful player with our Rugby-specific training programme.



Adjust your training as needed with our coaches on hand to help guide you through the process.

Personal Bests

Personal Bests

We will help you take your physical performance and capacity to the next level.

Overall, if you want to take your performance to the next level and improve your Rugby game, then Rugby Strength Lab can help. With our expertise, customised training plans, nutritional support and technology-enabled monitoring, we can provide you with the tools you need to become the best athlete you can be.


If you’re ready to take your performance to the next level, then we’re ready to help. Contact us to learn more about our programme and start your journey with Rugby Strength Lab.

What’s Included With The Rugby Strength Lab Programme?

To further tailor your training experience and ensure year-round preparation, the Rugby Strength Lab Package is structured into three distinct phases, each designed to progressively elevate your fitness and performance levels.

Phase 1


This phase is all about building a strong base, focusing on core stability, mobility, and basic strength. It sets the groundwork for the more intense training to come, ensuring your body is ready to handle increased physical demands.

Phase 2


With a solid foundation in place, this phase amps up the intensity, concentrating on developing your muscular strength and endurance. Here, you’ll start to notice significant improvements in your on-field performance with enhanced strength.

Phase 3


The final phase is where things get really exciting. It’s designed to harness the strength you’ve built and translate it into explosive power and speed, making you an unstoppable force on the Rugby field.

Our guide with walk you through your periodised programme.
Our guide with walk you through your periodised programme.
Never guess, check your technique in the gym with our videos.
Never guess, check your technique in the gym with our videos.
Get your own unique spreadsheet to track your progress.
Get your own unique spreadsheet to track your progress.
Our Bolt-On workouts allow you to add variety to your workouts to prevent boredom.
Our Bolt-On workouts allow you to add variety to your workouts to prevent boredom.
With your progress passport you'll be able to track your progress throughut the process.
With your progress passport you’ll be able to track your progress throughut the process.

Frequently Asked Questions

What is the Rugby Strength Lab?

Rugby Strength Lab is a comprehensive training program designed specifically for rugby players. Our training programs have been developed by Sport Science and Strength & Conditioning experts, and our approach is tailored to the physical demands of rugby.

What is included in the program?

The program includes a range of features designed to address the physical demands of rugby, including personalized training plans, nutritional support, and technology-enabled monitoring.

How long does the program last?

The duration of the program can vary depending on individual goals and training needs. Some athletes may be able to achieve their goals in a few months, while others may require more time to see significant results.  

Do I need to have prior rugby experience?

No prior rugby experience is required to participate in the Rugby Strength Lab program. Our team will work with you to assess your current abilities and goals and develop a training plan that is tailored to your needs.

What kind of results can I expect?

The results you can expect from the Rugby Strength Lab program will depend on your current fitness level and your training goals. However, our program is designed to help rugby players become bigger, faster, and stronger, and optimize their performance on the field.

How can I get started?

To get started with Rugby Strength Lab, contact us via our website or email to learn more about our program and how we can help you achieve your fitness goal  

Rugby Strength Lab is the premier programme for rugby players serious about taking their performance to the next level. Whether you’re looking to make the starting lineup for your club or seeking to compete at the highest levels, our programme is designed to help you reach your full potential.