The best examples of rugby fitness training for forwards: 3 examples that actually work

Let’s start with the first example of rugby fitness training for forwards that actually feels like a Saturday: heavy, messy, and repeat collisions.

This session is built around three pillars:

• Short, violent efforts (like a 5-second scrum shove)
• Quick reset
• Repeat under fatigue

Instead of a sterile “conditioning” day, this example of forward-specific training uses contact, change of direction, and wrestling-style work.

Warm-up: Prep like a forward, not a track athlete

Begin with 8–10 minutes of dynamic movement:

• Light jog into side shuffles and backward runs
• Hip openers, leg swings, and walking lunges
• Arm circles, shoulder taps, and scap push-ups

Then add two short primers:

• 3 x 15-yard accelerations at 70–80% effort
• 2 x 10-second isometric scrum holds against a sled or post

You’re not just warming muscles; you’re waking up the specific positions you’ll use as a forward.

Block A: Scrum sled and carry circuit

This first block is one of the best examples of rugby fitness training for forwards because it layers strength, power, and conditioning into a single circuit.

Set a timer for 20 minutes of work:

• Scrum sled drive: 5–8 meters at near-max effort, focusing on low body angle and leg drive.
• Immediate transition into a heavy carry: 20–25 yards with a sandbag or tackle bag (80–120 lb depending on size and level).
• Walk back recovery for 40–50 seconds.

Repeat this flow 8–12 times.

This circuit mimics the pattern of a scrum engagement followed by a carry or cleanout. It’s one of the clearest real examples of rugby fitness training for forwards: short, brutal efforts with incomplete rest.

Block B: Breakdown and wrestle conditioning

Next, you target the chaos around the ruck. This is where many forwards gas out.

Pair up with a teammate and rotate through this 10–12 minute block:

• 10 seconds: live wrestle for dominant position (on knees or standing clinch)
• 5 seconds: pop up, sprint 10 yards, hit the ground (down-up or tackle-technique fall)
• 20–25 seconds: walk back and reset

Another version: 3–4 rapid-fire jackal entries over a pad (or tackle bag), then a 10-yard sprint.

This is one of the best examples of how to blend contact and conditioning. It’s not just running; it’s learning to breathe and make decisions while your heart rate is through the roof.

Block C: Finisher – maul simulation

Finish with a short, nasty block to simulate maul work:

• 15 seconds: drive a tackle bag or sled as a unit (3–5 forwards)
• 15 seconds: hold an isometric maul position (low, tight, chest up, core braced)
• 30 seconds: rest

Repeat 6–8 rounds.

This entire session is a textbook example of rugby fitness training for forwards: 3 examples of stress (scrum, breakdown, maul) wrapped into one workout.

Example 2: Strength and power – a gym-based example of rugby fitness training for forwards

Forwards still need raw horsepower. The second of our three examples of rugby fitness training for forwards lives in the weight room. The goal here is simple: build the engine that lets you dominate contact.

This is a 75–90 minute gym session you can run twice a week in-season (with lighter loads) or 2–3 times per week in the offseason (with heavier loads).

Warm-up: Joint prep and power primer

Start with 5–8 minutes of:

• Rowing machine or bike at easy pace
• Dynamic mobility: ankle rocks, deep squat holds, thoracic rotations

Then add a power primer:

• 3 x 3 jump squats (bodyweight or light load)
• 3 x 3 med ball chest passes into a wall or to a partner

These explosive movements wake up your nervous system before the heavy lifts.

Main lift: Lower-body strength focus

This block is the backbone of many of the best examples of rugby fitness training for forwards, because strong legs and hips drive scrums, tackles, and carries.

Rotate these main lifts across the week:

• Day 1: Back squat – 4–5 sets of 4–6 reps at challenging load
• Day 2: Trap bar deadlift or conventional deadlift – 4–5 sets of 3–5 reps

Rest 2–3 minutes between sets. Focus on:

• Bracing your core before every rep
• Controlling the descent
• Driving up explosively

Research on strength and power development in collision sports consistently highlights heavy compound lifts as foundational for performance and injury reduction. For general strength training guidelines, the National Institutes of Health offers helpful overviews of resistance training benefits and safety considerations (NIH).

Secondary lifts: Upper body and trunk for contact

After the main lift, you move into upper body and trunk work, which is where a lot of forwards quietly separate themselves.

A sample pairing:

• Bench press or incline press – 4 x 5–8 reps
• Superset with 1-arm dumbbell row – 4 x 8–10 reps per arm

Then add a second pairing:

• Weighted chin-ups or lat pulldowns – 3–4 x 6–10 reps
• Superset with half-kneeling landmine press – 3–4 x 8 reps per side

These are real examples of rugby fitness training for forwards because they build the pushing and pulling strength you need in scrums, rucks, and mauls.

Trunk and neck: Collision armor

Rugby forwards absorb a lot of force through the spine and neck. While concussion and neck research is still evolving, there’s growing interest in neck strength as part of a broader risk-reduction strategy. Organizations like the CDC emphasize a multi-layered approach to concussion safety that includes technique, rule enforcement, and proper training (CDC HEADS UP).

Add 10–15 minutes of:

• Anti-rotation core work: Pallof presses, suitcase carries
• Anti-extension core work: dead bugs, ab wheel rollouts
• Neck isometrics: partner-resisted holds in flexion, extension, and lateral flexion (3 x 10–15 seconds each direction)

This is one of the best examples of how gym work supports on-field durability for forwards.

Power conditioning: Short, high-output efforts

Finish with a short power-conditioning segment:

• Sled pushes or heavy prowler drives – 20 yards x 6–8 efforts, rest 45–60 seconds

Or:

• Assault bike or air bike – 10 seconds all-out, 50 seconds easy x 8–10 rounds

This is not long, slow conditioning. It’s targeted, repeat power – a key theme across all three examples of rugby fitness training for forwards in this guide.

Example 3: Game-speed conditioning – the most game-like of our 3 examples

The third of our examples of rugby fitness training for forwards: 3 examples that you can plug into a training week, is a field-based conditioning session that looks and feels like real rugby.

The focus here is repeated efforts at or near game pace with short recovery. Think of this as your “engine builder” session.

Warm-up: Speed and footwork

Begin with:

• 5 minutes easy jog and dynamic stretches
• 3 x 20-yard build-up runs (gradually increasing speed)
• 2 x 15-yard lateral shuffle into 10-yard acceleration

Then add a short footwork grid:

• Cones spaced 3–4 feet apart in a zig-zag
• Work through with quick steps, low hips, eyes up

Block A: Repeated effort shuttles

Set up cones at 10, 20, and 30 yards.

Run this pattern:

• Sprint to 10 yards and back
• Sprint to 20 yards and back
• Sprint to 30 yards and back

That’s one rep. Aim for 4–6 reps per block with 60–75 seconds rest.

This is one of the clearest real examples of rugby fitness training for forwards because it mimics repeated defensive sets and kick-chase efforts.

Block B: “Set-piece to phase play” conditioning

Here, you recreate the work pattern of a scrum or lineout followed by multiple phases.

One round looks like this:

• 5–8 seconds: scrum or lineout simulation (bind and shove against sled or teammates)
• Immediately sprint 15–20 yards into position
• Perform 3–4 rapid-fire down-ups or tackle-technique falls
• Get back to feet and jog 10 yards to reset

Rest 45–60 seconds, then go again. Run 6–10 rounds.

This block is a strong example of rugby fitness training for forwards because it links strength, contact, and conditioning into one continuous flow.

Block C: Small-sided games for forwards

Small-sided games have become a staple in modern rugby conditioning because they combine fitness, skill, and decision-making. Many professional teams now use these as a primary conditioning tool instead of long-distance running.

Set up a 30 x 30-yard grid with 6–10 players (mostly forwards). Play:

• 4 vs 4 or 5 vs 5, touch or controlled contact
• 60 seconds on, 60 seconds off
• 8–12 total rounds

Rules can be tweaked to emphasize forward skills:

• Extra points for pick-and-go tries
• Bonus if a forward carries through contact and wins the collision line
• Mandatory two-man cleanout at every breakdown

This is one of the best examples of how to build rugby-specific conditioning without boring, mindless running.

For general guidance on safe conditioning progression and avoiding overtraining, resources from organizations like the American College of Sports Medicine and educational institutions such as Harvard’s health publications can be helpful starting points (Harvard Health).

How to fit these 3 examples into a weekly plan for forwards

Now that you’ve seen these examples of rugby fitness training for forwards, 3 examples that cover contact conditioning, strength and power, and game-speed work, the obvious question is: how do you fit them into a real week?

Here’s a simple structure for an in-season week for a club or college forward:

• Early week (e.g., Monday): Gym strength and power session (Example 2)
• Midweek (e.g., Wednesday): Game-speed conditioning with small-sided games (Example 3)
• Late week (e.g., Thursday): Shortened heavy-contact conditioning (a trimmed-down version of Example 1)

In the offseason, you might:

• Run the gym session from Example 2 two to three times per week
• Rotate Example 1 and Example 3 as field sessions

The key is to watch total collision load and fatigue. High school and college athletes, especially, should respect recovery. Mayo Clinic provides accessible overviews on recognizing overtraining signs and the importance of rest in performance and injury prevention (Mayo Clinic).

More real examples of rugby fitness training for forwards you can plug in

Beyond the three main sessions, here are a few more practical examples you can mix into your week:

• Scrum-specific EMOM (Every Minute On the Minute): 10 minutes where each minute you perform a 5–6 second maximal scrum shove against a sled, then walk and reset.
• Lineout jump and sprint combo: Pair 3–4 lineout jumps with a 20-yard sprint, rest 45 seconds, and repeat 8–10 times.
• Carry and cleanout ladder: Start with 1 carry and cleanout on a pad, then 20-yard jog; next round do 2, then 3, up to 6–8, then back down.
• Heavy farmer’s walks: 30–40 yards with heavy dumbbells or farmer’s handles, rest 60 seconds, repeat 6–8 times.

Each one is a small example of rugby fitness training for forwards that you can drop into warm-ups, finishers, or standalone blocks.

FAQ: Examples of rugby fitness training for forwards

What are some simple examples of rugby fitness training for forwards I can do without a gym?
Good examples include repeated shuttle runs (10–20–30-yard shuttles), bodyweight circuits with down-ups and bear crawls, partner wrestling drills, and pushing a car in an empty parking lot if you don’t have a sled. Combine short, intense efforts with short rest to mimic game demands.

Can you give an example of a beginner forward conditioning session?
A beginner-friendly example of a session: warm up, then do 6–8 x 20-yard sprints (walk back rest), 6 x 10-second down-up efforts with 30–40 seconds rest, and finish with 3–4 sets of 30-second plank holds. It’s simple, but it builds a base.

How often should I use these 3 examples of rugby fitness training for forwards?
In-season, most forwards do 2–3 focused fitness sessions per week on top of team practice. You might use each of the 3 examples once per week, adjusting volume based on how you feel and how close you are to game day.

Are these examples of rugby fitness training for forwards safe for teenagers?
Yes, with smart scaling. Lighter loads, shorter total volume, and strict attention to technique make these examples appropriate for high school forwards. Parents and coaches can review general youth exercise safety guidance from organizations like the CDC and NIH to stay aligned with current recommendations.

Do professional forwards still do long-distance runs?
Most modern programs favor intervals, small-sided games, and repeated sprint work over long, slow runs. Some light jogging or low-intensity conditioning may still appear for recovery, but the best examples of pro-level programs are built around rugby-specific efforts, not 5-mile road runs.