Rugby Strength
Rugby, Strength & Conditioning, Youth SportsThis 12-week training program is built for young rugby players aged 12–15 who want to get stronger, faster, and more athletic for the game. It focuses on full-body strength, proper movement technique, coordination, and injury prevention.
With 3 sessions per week, the program builds a solid base of strength and fitness, starting with simple exercises and progressing into more challenging, sport-specific movements. It’s a great foundation for players looking to improve their physical performance on the field.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
2 x 10
A2
Inchworm
2 x 6
A3
Banded Pull Aparts
A4
WORLD'S GREATEST STRETCH
2 x 4
B
Wide Incline Push Up
4 x 10
C
Goblet Squat
4 x 10
D
Band Assisted Pull Up
4 x 8
E
Glute Bridge
4 x 12
F
Broad Jump
3 x 3
G
Plank
3 x 0:45
A1
Air Squat
2 x 10
A2
Inchworm
2 x 6
A3
Banded Pull Aparts
A4
WORLD'S GREATEST STRETCH
2 x 4
B
Single Leg Squat to bench
4 x 8
C
Half-Kneeling DB Shoulder Press
4 x 10
D
Single Leg Hip Thrust
4 x 8
E
TRX Row
4 x 10
F
Lateral Bounds to Stabilize
3 x 4
G
Side Plank
3 x 0:30
A1
Air Squat
2 x 10
A2
Inchworm
2 x 6
A3
Banded Pull Aparts
A4
WORLD'S GREATEST STRETCH
2 x 4
B
Wide Incline Push Up
4 x 10
C
Goblet Squat
4 x 10
D
Band Assisted Pull Up
4 x 8
E
Glute Bridge
4 x 12
F
Broad Jump
3 x 3
G
Plank
3 x 0:45
Rory Suttor
G'day Im Rory I am a Strength and Conditioning coach from Sydney, Australia. I love writing programs to maximise strength and hypertrophy for Rugby. My Strength and Mass Method is for anyone looking to gain strength/Muscle and improve performance.
Dave Marcellan
Semi Pro Rugby Player (Italy)
Verified Athlete"When I started with Rugby Strength, I was weak and underweight for my position. Following Rory's programs has made a huge difference to my physique and game. I am now 12kg heavier and the strongest I have been. I am still following the program today!"
Max Barry
Rugby league Player
Verified Athlete"Having played sport at a high level, the gym has been part of my life for 10+ years. Before Rory’s programs, I lacked variety and motivation and saw little progress. Rugby Strength’s affordable, structured plan keeps training exciting and helps me hit my goals faster than ever."
Sam Newlinds
Club Rugby Player (Hooker)
Verified Athlete"Returning to the front row after years off, I felt unfit and sore. Training with Rory made me stronger, more mobile, and game-ready. His gym programming and nutrition advice helped me perform better on the field while still balancing the social side of subbies rugby."
