It is worth stating what elite players and coaches know:

• Have a systematic plan that you stick with.
• Do your training with care and concentration, performing movements and exercises properly with a full range of movement. This simple focus on quality can make the biggest difference to many athletes.
• Ensure you have varied programme. Rugby is multi-faceted and unrelenting in the demands it makes. Neglecting areas is a common mistake.To compete, players need strength, speed, endurance and agility.

A well-informed and consistent approach to conditioning and performance nutrition will help you make real and immediate improvements to your game.

Train for your position

Rugby is an intermittent high-intensity sport involving extreme bouts of activity engaging strength and/or speed, followed by intervals of rest.  Power needs to be deployed in stationary situations and in dynamic situations.

There are obviously differences in types of rugby body, and output between backs and forwards.  Inside and outside backs and wingers need different stamina to cover 8km per game - with intermittent longer sprints and cruises - than front, second row and back row forwards. Forwards will cover less than 5km but are involved in longer periods of high-intensity static work. You’ll obviously train for your position. You can give your performance a big boost with specificity in rugby training, and rugby performance nutrition.

Monitor progress and zero in on areas that need work

Testing and monitoring your development are integral parts of a sound programme.  Not only do you need to monitor your progress, you need to know which areas to focus special attention on to complete your physique and game, and to avoid injury.

This rounded approach to training and nutrition, and eliminating weak spots, will give you a solid platform to move on and up.