Physiological Requirements of Elite Rugby Union Players

by David Meechan, MRes, ASCC, PSG, USAW

Published October 12, 2013
http://www.sbcoachescollege.com/2013/10/physiological-requirements-of-elite-rugby-unionplayers-by-david-meechan-mres-ascc-psg-usaw/
Rugby Union is a high contact, dynamic sport in which athletes require a combination of strength,
power, speed, agility, endurance and sport-specific attributes (1). Rugby Union is one of the most
popular team sports and is played all over the world. It became a professional sport in 1995. With
more money at stake in the modern game, at elite level, a great deal of research has been carried
out investigating improving the fitness of players in order to gain an advantage over the
opposition.

A game of rugby consists of two halves of 40 minutes, with a maximum of 10 minutes break at
half time. Two teams contest play, each with 15 players on the field at once, except when a player
is dismissed for misconduct. Rugby Union players have a wide range of physical characteristics,
which directs them to certain positions.
There are, generally, two positions; forwards and backs. Forwards are typically heavier, taller and
have a greater proportion of body fat than backs (8). The forwards demonstrate superior absolute
aerobic and anaerobic power and muscular strength (8). The total work over the duration of the
game is less in the backs compared with the forwards and forwards spend greater time in physical
contact, while the backs spend more time in free running, allowing them to cover greater
distances. (17) showed that the average distances covered by elite level English players was
5408m and 5812m for the tight and loose forwards, whilst the inside backs covered 6055m and
the outside backs 6190m respectively.
The players are numbered in terms of position, i.e. forward and backs and this depends on the
physical characteristics. This assignment will look at an outside back or in laymans terms a
winger. Wingers require considerable speed to out-manoeuver their opponents. They perform a
large amount of support running, chasing down kicks and covering in defence (8).
Physical Requirements of Elite Level Rugby Union Players
As outlined, rugby is generally split into two positional areas; forwards and backs and they differ
significantly in terms of physical characteristics. (15) shows that, in terms of anthropometric
characteristics, forwards are generally taller, possess greater body mass, and are more
endomorphic and less ectomorphic than backs. The backs tend to perform better on physical
performance measures than forwards, being more aerobically fit, faster and more agile whilst
possessing a higher degree of muscular endurance.

With regard to positional physiological demand, there are greater demands placed upon different
positions when compared to others. According to (8), the front row has the greatest strength and
power demands as it is their job to gain possession and they are continuously in contact with the
opposition and have limited chance to run with the ball. Therefore, they are usually less mobile.
The locks are generally tall, with a large body mass and power, they are known as the second row.
The loose forwards require strength and power as their purpose is to gain and retain possession of
the ball. It is a prerequisite of the loose forwards to be powerful and mobile in open play, have
excellent speed, acceleration and endurance (8). The halfbacks usually need an excellent level of
endurance as they receive the ball from the forwards and control possession. Speed is also an
important factor for the halfbacks as they need to out manoeuvre the opposition and accelerate
away from the approaching defenders. Furthermore, midfield backs require strength, speed and
power as they have a high frequency of contact with the opposition. Outside backs require
considerable speed to out manoeuvre their opponents. They perform a large amount of support
running, chasing down kicks and covering in defence (8).
As stated, physiological demands vary with positional demands. However, it would be safe to
assume that all players need a significant degree of strength, power, speed and endurance to
compete at the highest level. High levels of strength and power appear to be important for
successful participation in elite levels of rugby league (2). According to (19) strength can be
defined as the ability to produce external force and has been previously shown to be crucial in
rugby. As outlined earlier, all positions require an excellent amount of strength, particularly in the
scrums. Studies have shown that the forwards need greater strength than the backs, while backs
require a greater degree of speed (8). (16) showed that heavy body contact could result from one
on one tackling, scrums (scrimmaging), rucks and mauls, as well as attacking runs. Therefore,
power can be considered essential for all positions within the game of rugby union. Power is the
product of force and velocity. Moreover, if strength is force, power can therefore be described as
the ability to produce force at a high velocity. Power is considered a significant component as it is
as it is required in rugby by the forwards to push the opposition back and by the backs to
accelerate from the opposition. According to (19) power is the most important characteristic to
develop for most sports. In its simplest form power is work. In most cases the athlete that gets the
work done first wins (19). In addition, acceleration and speed are essential requirements, as
players are often required to accelerate to make a position nearby or sprint over an extended
distance (8). From the evidence shown, strength, power and speed are the main components
required by rugby union players and therefore, it is most suitable to have a high strength/power
training programme to develop this.

In rugby union, players accelerate over short distances or accelerate and sprint to make position
(9). This form of sprinting is not usually performed in a straight line and can include ball carriage,
change of direction and the avoidance of a tackle. As stated, rugby union backs have superior
sprinting ability compared to forwards (8). In an elite rugby union match, backs have a greater
amount of space to run into and therefore achieve greater speeds when compared to forwards. (7)
found that outside backs engaged in more sprints than front row forwards and spent significantly
more time sprinting and that maximal sprint time was also significantly longer. Furthermore, backs
also spend two to three times more time in high-intensity running than forwards and may be
required to perform up to 20 sprints in one match (7). Therefore, the ability to perform repeated
bouts of maximal sprints may be beneficial in performance enhancement of the backs and
repeated sprint sessions should be implemented. In addition, it has been suggested by (9) that
forwards perform 41% of sprints from a standing start, while backs performed more from a
striding start. This is of paramount importance when incorporating speed into a training
programme, as previous research has shown that sport specific speed is based upon the positional
demands of the sport. Therefore, it may be more beneficial for forwards to emphasise speed work
from a standing start, while backs should focus on flying starts. Sprinting should be a greater
focus for backs as they spend more time sprinting than forwards.
Periodisation
Periodised strength training as defined by (10) is varying the training programme at regular time
intervals in an attempt to bring about optimal gains in strength, power, motor performance,
and/or muscle hypertrophy.
According to the NSCA Position stand, resistance programs for athletic performance should be
periodised in order to optimise the adaptations over long-term training and also help reduce the
potential of the athlete entering the overtraining phase. It is well accepted that in order to
maximize the benefits of resistance training, periodisation is superior to other training methods
for the development of strength and power sports (10). It is shown that in order to have the
maximal benefits of resistance training, periodisation is better that non-periodisation for the
development of strength and power sports. In addition other studies such as (18) and (20) showed
that utilising periodised training methods have also demonstrated superior results when
compared to lower volume protocols. Furthermore (13) showed that short and long term
adaptations in strength, power and muscle endurance are greater with a periodised multiple set
training program.
To develop power, it is suggested that the following cycle may be beneficial.
Strength Endurance-Strength-Power and Speed.
The Strength endurance phase is where the sport specific fitness is developed. The primary goal
of this stage is to increase lean body mass and endurance base. This phase focuses on high
volume exercise, at a relatively reduced intensity as not to induce overtraining.

Hypertrophy is the term we use to define muscle enlargement or muscle growth and is critical in
collision sports where high contact occurs. This enlargement is valuable to athletes involved in
sports that require strength and power, such as rugby union (3).
As discussed, strength can be defined as the ability to produce external force (19). Strength
development should be a critical component for any athlete committed to improving performance
and, therefore, it is important to develop an excellent strength base before speed and power
training commences. (4) suggested that maximal strength is achieved by 3-5 sets, 1-5 repetitions
at 90-100% of 1RM with rests between 2-5 minutes. In addition, (5) suggests that maximal
strength can be converted to power in a relatively short time.
Therefore, upon conclusion of the strength phase, training shifts to a power phase in order to
prepare the athlete for competition as the strength base is already established. As previously
stated, power is essential in rugby as it is essential to drive opponents back. Power development
comprises producing a large force at a high rate of speed, and can be divided into two areas of
movement. Firstly, speed strength is where importance is on speed of movement against a
relatively small resistance. A key example of this is in plyometric training i.e. bounding or counter
movement jumps (CMJ). Secondly, Olympic lifts such as the power clean are also primary
exercises used in power development. The power clean is a dynamic lift designed to increase
power production (11). This is typically a fundamental exercise in high performance strength and
conditioning environment such as elite rugby. (12) states that Olympic lifts are the most
commonly recommended exercises in power and speed programs. Furthermore, athletes trained
in Olympic style lifting techniques have an extremely high capacity to develop power, which is
necessary for success in sport. The power phase is, thus, designed to optimise the gains in
strength the athlete has made during the maximal strength phase.
Conclusion
The importance of strength and power in high intensity collision sports such as rugby union is
paramount for athletes performing at the elite level. Therefore, resistance training plays a
fundamental role in athletic development and is necessary for the demands of the game. From the
literature presented, elite rugby players encompass various exceptional fitness requirements.
However it is evident that strength, speed and power are the main components in the game of
rugby and a periodised training programme designed to enhance these components, significantly,
will enable the athletes to have a greater chance of success in the major competitions. It is also
essential that the training stimulus is positional specific and should be varied throughout the
periodised programme to consistently improve adaptation and to induce significant gains in the
physiological components that are required by elite rugby union players.
References
1. Argus, C.K, Gill, N.D., Keogh, J.WL. Hopkins, W.G & Beaven, M.C. (2009). Changes in Strength,
Power, and Steroid Hormones During a Professional Rugby Union Competition. Journal of
Strength & Conditioning Research 23(5): 1583-1592
2. Baker, D. (2002). Differences in strength and power among junior-high, senior-high, collegeages, and elite professional rugby league players. Journal of Strength & Conditioning Research
16(4) 581-585.
3. Brown, L. (2002), Hypertrophy Training = Volume. National Strength and Conditioning
Association Performance Training Journal (6): 6-7.
4. Bompa, T.O. (1983), Theory and methodology of training: The key to athletic performance.
Kendall/Hunt Publishing Company. Dubuque, I.A
5. 5.
Bompa, T.O. (1990), Periodisation of Strength; The most effective methodology of strength
training. National Strength & Conditioning Association Journal 12:49-52.
6. Chu, D (1996) Explosive Power and Strength: Complex Training for Maximal Results.
Champaign, IL. Human Kinetics, pp2
7. Deutsch, M.U., Kearney, G.A & Rehrer, N.J. (2007). Time motion analysis of professional rugby
union players during match play. Journal of Sports Sciences 25(4): 461-472.
8. Duthie, G., Pyne, D and Hooper, S. (2003) Applied Physiology and Analysis of Rugby
Union. Sports Medicine 33(13): 973-991
9. Duthie, G.M., Pyne, D.B., Marsh, D.J & Hooper, S.L (2006). Sprint Patterns in Rugby Union
Players During Competition. Journal of Strength & Conditioning Research 20(1): 208-214
10. Fleck, S.J. (1999), Periodised Strength Training; A Critical Review. Journal of Strength &
Conditioning Research 13:82-89

11. Fleschler, P, (2002) Overview of power training. National Strength and Conditioning Association
Performance Training Journal 1(6): 8-11.
12. Garhammer, J.G. (1985). Biomechanical profiles of Olympic weight lifters. International Journal
of Sport Biomechanics. 1:122-130
13. Kraemer, W.J. (1997), A series of studies-The physiological basis for strength training in
American football: Fact over philosophy. Journal of Strength and Conditioning Research 11(3):
131-142
14. 14. Kreider, R B., Fry, A C., OToole, M L., (1998) Overtraining in Sport. Human Kinetics
15. Quarrie, K L., Hancock, P., Toomey, M J and Waller, A E. (1996). The New Zealand Rugby Injury
and Performance Project. Anthropometric and Physical Performance Comparisons Between
Positional Categories of Senior A Players. British Journal of Sports Medicine30:53-56
16. Reilly, T. (1997), The physiology of rugby union football. BIOL Sport 14(2): 83- 101.
17. Roberts, S.P., Trewartha, G., Higgitt, R.J., El-Abd, J & Stokes, K.A. (2008). The physical demands
of elite English Rugby Union. Journal of Sport Sciences. 26(8): 825-833.
18. Stone, M.H., Johnson, R.C., and Carter, D.R. (1979), A short term comparison of two different
methods of resistance training on leg strength and power. Athletic Training 14:158-160.
19. Stone, M H, Stone, M and Sands, W A. (2007) Principles and Practice of Resistance
Training. Human Kinetics
20. Stowers, T., McMillian, J., Scala, D., Davis, V., Wilson, D. and Stone, M. (1984) The short term
effects of three different strengths-power training methods. National Strength and Conditioning
Association Journal 5:30-33.
David Meechan MRes PSG ASCC is currently a Strength & Conditioning Coach at the Hong Kong
Sports Institute and was previously a Strength & Conditioning Coach at the Scottish Institute of
Sport. He holds a Masters of Research in Exercise Science & is an accredited Strength &
Conditioning Coach with the UKSCA and ASCA Pro structure. He can be contacted on
davidm@hksi.org.hk.