Upper-Body Strength & Speed Workout for Rugby Players | SW7 Coaching Series

Coach Gassy and Coach Matt take you through an upper-body strength and speed session designed to help rugby players become stronger, faster and more explosive on the pitch.

In this episode of the SW7 Coaching Series, they demonstrate how to combine upper-body strength exercises with fast, explosive movements to develop the physical qualities required for rugby. The session focuses on producing force quickly while building the strength needed for tackling, carrying, contact and competing at the breakdown.

Coach Gassy and Coach Matt explain the purpose behind each exercise, how the session is structured and why both strength and speed are important for developing upper-body power. They also show how rugby players can apply these principles within a structured strength and conditioning programme without adding unnecessary training volume.

Whether you’re preparing for pre-season, training during the competitive season or looking to improve your overall rugby performance, this session provides practical ideas you can apply to your own upper-body training.

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