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The benefits of explosive strength training for Rugby Players in Australia

Unlike other types of football, rugby can be usefully viewed as a succession of prolonged physical engagements, either between specific players or between groups of players. Each of these engagements requires the exercise of substantial physical strength. While fundamental strength training need to form the structure for such engagements, there need to also be a focus on developing explosive strength proper to the specific activity.

Throughout the extended periods when players are physically objecting to with their opposing equivalents they are continually subjected to loading substantially higher than their own body weight. And, because that added resistance is live, there is typically the problem of overcoming not only inertia but also counter force triggered by a starting movement.

In modern rugby, substantial attention is given to physical fitness and aerobic conditioning along with fundamental weightlifting, but there is a very restricted concentrate on the advancement of activity-specific explosive strength. This is regardless of the truth that a capability to really rapidly generate force can yield a competitive advantage in each of the areas of physical engagement in rugby:

Scrum and Maul

In the scrum or whip scenario, it is really tough to shunt the opposing pack backward unless there is synchronised explosive activity. If a pack begins to move forward gradually or if just one or a couple of players attempt to start a shove, they are not likely to be able to get rid of the inertia of the opposing pack’s body mass. In addition, the attempted drive forward will likely set off a nearly immediate counter-shove. On the other hand, if a pack suddenly and explosively begins to drive forward as a synchronised, coordinated unit, they are most likely to be able to generate momentum and place their challengers on the back foot.

The crucial elements are that each of the forwards has fundamental strength and a capability to rapidly generate force. Nevertheless, it is important that their movements be integrated. If any of these components of strength, explosiveness, and synchronicity are doing not have the effort is most likely to prove useless and even disadvantageous


In a tackle scenario, there is great advantage in requiring the opponent, whether ball-carrier or tackler, back from the line of engagement. In order to do this effectively, the action has to be both effective and essentially instantaneous.

In addition, ball-carriers with explosive leg drive are typically able to brush past attempted takes on, while tacklers with comparable attributes can forcefully secure the ball-carrier and take him to ground.


At the breakdown of play following a tackle the capability to press back or “clear out” opposing players from the ruck provides chances to win the contest for the ball or at least put the opposing group in an adverse scenario. The only reliable way to win the breakdown contest is to use really substantial force in an explosive way.


The result of the lineout contest is mainly dependent on how high the jumper can rise, but also on how rapidly he can reach that point. This needs not only a very good vertical leap by the jumper but also the capability of his support players to forcefully raise him. Both leaping and lifting require particular types of explosive strength.

When forward packs are equally matched in strength and method, and protective techniques are well-coordinated, a game of rugby can typically become a war of attrition, with groups attempting to wear one another down throughout the video game. It is really tough to maintain concentration and alertness throughout an 80-minute video game, and a capability for explosive action allows the exploitation of tiredness and negligence. It offers surprise and unpredictability while restricting the possibility of a proper response.

Strength training for rugby need to always be grounded on a strong structure of fundamental strength, but Australian coaches who are seeking to acquire a sustainable competitive edge would succeed to integrate a detailed program of activity-specific training for explosive strength.

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