Rugby Ready - World Rugby's preparation resource

Physical conditioning

Principles of training
  • Individuality. People react to the same training stimulus in different ways. The main reasons are: genetic; initial fitness levels; maturity.
  • Adaptation. When you train regularly, physiological changes take place over time to make you more effective and efficient.
  • Overload. To improve your fitness, you must continually progress the work you perform.
  • Work / Play vs Rest / Regeneration. Although it is important that training load is progressive, time for rest and regeneration is just as important.
  • Specificity. Fitness is specific and your training must relate to the demands of the game you play.
  • De-training. Any prolonged lay-off from training will be accompanied by a drop-off or de-training of fitness levels. So, you should undertake a reconditioning programme before you return to full training / play.