A lot goes into being a professional rugby player, not only in terms of time on the pitch – which can add up to as much as five days each week – but much more besides. Do you think you have what it takes? Read on to find out more.

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Weight training

Most professional rugby players lift weights as many as three times each week. Importantly, these sessions will be tailored to suit the individual and the position in which they play.


Diet is considered hugely important for professional rugby players. Professional clubs will employ dieticians to make sure their players are consuming exactly the right food to keep their bodies in the very best condition.

Players must be educated about what to eat, when to eat, and how much to eat. Every player will have a target muscle mass, which they will need to achieve and then maintain. In many cases, nutritionists will work with individual players to teach them how and what to cook.

Supplements are another vital aspect of a rugby player’s life. These get a very bad press; however, they are monitored very closely and each player will have an individualised plan, from recovery shakes post game to more complex supplements to help them get the very best out of their body and fitness.

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Additional elements

Muscle and flexibility training, such as yoga, are also important. Being ready to train is essential in players avoiding injury and long-term issues. New and even amateur players might like to take a look at a rugby drill video, such as those available from https://www.sportplan.net/drills/Rugby/, for a good idea as to the sort of training exercises that will help to improve their play.

Recovery time

Collisions are part and parcel of the game of rugby. Recovery for players is paramount and may include hot and cold baths, massages, and compression tights.


Once the season is over, players are advised to take time out for two weeks before returning to a programme of exercises to maintain a high level of fitness throughout the summer months. This ensures they are not playing catch-up when they return to full training. Off-season is also the time to work on injuries, as players will need to be in optimum condition when they report back.