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Intermediate Women's Rugby

Ignatius Strength & Performance

Rugby, Strength & Conditioning

Coach

Naat Loubser

You’ve trained before — but your in-season training isn’t structured properly.

Most rugby players get worse as the season goes on.

Strength drops. Fatigue builds. Injuries creep in.

Not because they aren’t working hard — but because their training is wrong.

Too much volume. Too much junk. Not enough intent.

This program fixes that.

Built specifically for women’s rugby athletes, this system focuses on exactly what drives performance — strength, power, and resilience — without adding unnecessary fatigue.

No fluff. No wasted work.

Just what actually transfers to the field.

This is not a men’s program adjusted for women. This is built specifically for women’s rugby performance.

$39

Get Intermediate Women's Rugby

Match-day Performance

You don’t fade late in the game. You don’t feel flat off the bench. You hit the same intensity in the final minutes as you do in the first — strong in contact, sharp in movement, and fully present in every phase.

Maintain and build strength in-season

No mid-season drop-off. No feeling weaker week by week. You maintain — and build — strength that actually shows up on the field, giving you confidence in every tackle, carry, and contest.

Built to Withstand the Season

Your body holds up. Less soreness. Fewer setbacks. More consistency. You’re not constantly managing pain — you’re training, playing, and progressing without interruption

Improve power in contact and movement

You accelerate faster. You hit harder. You move with intent. Your training translates directly — every sprint, cut, and contact feels sharper and more effective.

Train efficiently around match demands

You don’t carry fatigue from one game into the next. You feel fresher, more prepared, and ready to perform — instead of constantly trying to catch up.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Sessions that target exactly what is needed to create a stronger and more powerful player that will perform better on the field.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Trap bar // Kettlebells // Stability ball // Pull-up bar // Medicine ball // Box // Adjustable bench // Dumbbells // Barbell

Sample Week

Week 1 of 6-week program

Sunday

Intermediate Women's Rugby In-Season Day 1 W1

Air Squat

3 x 10

Push-Up

3 x 6

Feet Elevated Inverted Row

3 x 10

Trap Bar Deadlift

4 x 6 @ 80 %

Barbell Split Squat

3 x 12

Stability Ball Hamstring Curl

3 x 10

Single Leg Hip Thrust

3 x 20

Leg Raise

3 x 10

Single leg Bent knee calve raise

3 x 20

Tuesday

Intermediate Women's Rugby In-season Day 2 W1

Air Squat

3 x 10

Push-Up

3 x 6

Feet Elevated Inverted Row

3 x 8

Box Jump

3 x 4 @ 0.4

Incline Bench Press

4 x 6 @ 80 %

1-Arm DB Row

4 x 12

Romanian Deadlift

3 x 8

Incline DB Fly

3 x 8

DB Lateral Raise

3 x 8 @ 22.05 kg

Thursday

Intermediate Women's Rugby In-Season Day 3 W1

Air Squat

3 x 10

Push-Up

3 x 6

Feet Elevated Inverted Row

3 x 8

Squat Jump

3 x 5

Pogo Jump

3 x 10

Hang Power Clean

4 x 4 @ 60 %

Med Ball Rotational Throw

3 x 6 @ 11.02 kg

Med Ball Chest Pass

3 x 4 @ 11.02 kg

DB Tricep Extension

3 x 10

Zottman Curls

3 x 10

Coach

More from Ignatius Strength & Performance

Naat Loubser

Naat Loubser, a veteran Strength & Conditioning specialist since 1995, former Head S&C at University of Pretoria. Renowned for guiding Tuks rugby teams to 5 Varsity cup victories. Worked with 28 Olympic medalists, currently focused on Boxing & MMA. SFG 1 and VBT certified, he's a key figure in High Performance, solidifying his status as a top professional.