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Structuring Your Gym Training During the Rugby World Cup

The Rugby World Cup is an exciting time for rugby enthusiasts around the world. As we watch our favourite teams compete on the global stage, it's also an opportunity to get inspired and work on our own fitness.. Whether you're a seasoned rugby player or just a fan looking to improve your fitness, structuring your gym training around the Rugby World Cup can be a great way to stay motivated and make meaningful progress. In this blog post, I'll outline a training plan to help you make the most of this exciting time in the rugby world.

1. Set Clear Goals:

Before diving into any training program, it's essential to establish clear goals. Determine what you want to achieve during the Rugby World Cup. Do you want to be able to sit with good posture for 5 games in a row? Maybe you need to improve your jump so that you cna get out of your seat quickly when your team scores a try? Whatever it is, once you have a goal the programme can be tailored to them.

2. Work on Rugby-Specific Skills:

In addition to general strength and conditioning, it's crucial to work on rugby-specific skills.

As you walk down the street, can you get a side-step in? Or in the office, instead of walking over to put your cup in the bin, try a drop goal instead.

3. Create a Structured Training Plan:

Max Performance will provide one of these for you. I've studied the fixture list and identified the best opportunities to train, so that you have plenty of time to recover before the big matches start. The last thing you want is to be in a rush and miss Kick Off. There'll be some early mornings, but it's all so that you can see your team, knowing that you've already put in the hard work.

4. Listen to Your Body:

While it's essential to stick to your training plan, it's equally important to listen to your body. Rugby World Cup excitement can lead to increased motivation, but it's crucial not to overtrain or risk injury. The adrenaline that you burn watching games is actually quite fatiguing, and this is taken into account in your training programme. Still, pay attention to signs of fatigue, soreness, or pain, and adjust your training intensity or schedule accordingly.

5. Proper Nutrition:

A well-balanced diet is a critical component of your training plan. Fuel your body with the right nutrients to support your workouts and recovery. Focus on lean protein sources, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Hydration is also vital, especially if you're training intensively. When it comes to the matches this is true too. Make sure that you have plenty of snacks, especially if you're hosting other people for a RWC party. Why not get special snacks in from the country that your team is playing? A braai when Scotland play South Africa sounds good. Or pastel de natas when Portugal are playing. Hydration...well we know that rugby fans are good at that.

7. Recovery and Rest:

Recovery is often underrated but essential for progress. Incorporate rest days into your training plan to allow your body to recover and repair. Consider practices such as stretching, foam rolling, and mobility work to reduce muscle soreness and improve flexibility. You don't have to watch all 48 fixtures, but if you do then identify the days when there are none and switch off. The analysis of the match from the day before can wait.

8. Stay Informed and Inspired:

During the Rugby World Cup, stay informed about the latest developments in the sport. Watch matches, analyze plays, and learn from the world's best rugby players. Their techniques and strategies can inspire and inform your training. I'll have plenty of updates on this on my Insta @maxroger7


Structuring your gym training during the Rugby World Cup can be a rewarding and motivating experience. By setting clear goals, prioritizing strength and conditioning, working on rugby-specific skills, and maintaining a structured training plan, you can make meaningful progress in your rugby journey. Remember to listen to your body, fuel it with the right nutrients, prioritize recovery, and stay inspired by the world-class rugby action happening on the field. With dedication and the right approach, you can take your rugby performance to the next level while enjoying the excitement of the Rugby World Cup.

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