strength & conditioning
fundamental strength programme
the programme structure
We’ve worked with Loughborough Lightning S&C coach Emily Palmer to bring you a gym programme that will help you build and maintain fundamental rugby strength.
She’s put together two programmes based on whether you prefer to train total body each session, or to split your workouts between uppers/lowers/full body. Both plans include the same core exercises but are structured differently to suit your preferred training style.
Each programme includes three separate sessions per week with a variety of exercises to hit all the muscles groups you will need for on-pitch success.
How it works
The programme has been carefully created to benefit as many women’s rugby players as possible. Whether you’re a forward or a back (or not sure yet!) and whether you’ve been playing for years or are new to the game this should help you build fundamental rugby strength.
The exercises in each session are designed to be done in the order shown with some of them completed as part of a superset. These supersets are grouped together in the plan.
⚠️ If you have any concerns whether this programme is suitable for you, or are under 16, please check with a medical professional first.
the programmes
Here’s how to do each exercise
FAQs
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The programme has been carefully created to benefit as many female rugby players as possible! Whether you’re a forward or a back (or not sure yet!) and whether you’ve been playing for years or are new to the game this should help you build fundamental rugby strength.
If you are under 15 and/or are new to the gym we would recommend looking for specific guidance from a qualified S&C coach before lifting anything heavy! -
Need to see it in action? Most of the programme’s movements are demoed in our handy video hub.
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A super set is when you alternate between sets of 2 or more exercises, instead of finishing all sets of one exercise first.
For example:
If your programme includes:
3 × 8 Dumbbell Shoulder Press
3 × 5 Lat Pulldown
A superset would look like:
8 reps Dumbbell Shoulder Press
5 reps Lat Pulldown
Repeat this sequence 3 times.
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RIR stands for Reps in Reserve.
It’s a simple way of choosing the right weight. When an exercise has a RIR number, pick a weight that would still allow you to complete that many extra reps.
For example, if the plan says 2 RIR, choose a weight where you could complete two more reps beyond the sets and reps listed - even though you won’t actually be doing them.
Think of RIR as a guide to help you load the exercise correctly without going too heavy or too light.
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Our S&C lead Emily Palmer, is always happy to provide support, guidance and signposting. You can also find S&C coaches and PTs near you using our Find a Coach page.
looking for 1-2-1 support?
Meet your coach
With a degree in Sports Science Emily works full-time with Loughborough Sport, supporting both Loughborough Tennis and Loughborough Lightning Rugby.
It’s not just pro and semi-pro players she supports though, she also works as an S&C coach with England Rugby, supporting the U18 Girls Player Development Group programme.
She is very passionate about women’s sport and the opportunities it provides, with a particular focus on performance, growth, and creating pathways for future athletes to thrive.
