In my opinion, conditioning is a stronger predictor of rugby performance than strength.
It’s what separates the hybrid gym bro/amateur player from those who take the sport seriously.
Improving your conditioning won’t just prevent you from gassing out during matches—it will also:
- Enhance recovery between sessions
- Increase tolerance to training volume
- Lower injury risk (fatigue = higher risk)
- Help maintain your skillset under fatigue
- Keep tactics intact even when exhausted
- Make you a healthier, more resilient athlete
That said, conditioning is often neglected for a reason—it’s tough and not the most exciting part of training.
This 8-week rugby conditioning program is designed to add variety and structure, helping you stay consistent.
I’ve kept it at twice per week because, realistically, most of you won’t commit to three. However, if you’re up for it, the first session can be repeated to bump it up to three sessions per week.
*I recommend performing the second session of the week after speed training. You can see how I structure that session here.
Week 1 – Session 1: Bronco MAS Test
Protocol:
1. Set a cone up at a 20m mark, 40m mark and 60m mark
2. Start the stop watch
3. Run to 20m and back
4. Run to 40m and back
5. Run to 60m and back
6. Repeat 5 times. Perform as quickly as possible.
Upload your finishing time to the “Bronco” metrics section and calculate your maximal aerobic speed using the equation below:
Equation for athletes with a heavy body mass (approx. 100 kg)
MAS (m/s) = 1200 / (time in seconds to complete Bronco – 29)
Equation for athletes with a light body mass
MAS (m/s) = 1200 / (time in seconds to complete Bronco – 20.3)
Week 1 – Session 2: MAS Long HITT Intervals
3 reps x 4 min @ 92.5% MAS with 2 min passive recovery.
Week 2 – Session 1: Tempo Runs
Run at 60-70% of your top-end speed, staying relaxed and thinking about technique throughout.
Set 1: Run to far 10m line/outside of the far centre circle on football pitch, continue to walk to the end of the pitch, turn around and await for the next rep. Complete 6 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds). Rest 3minutes after the set.
Set 2: Run to far 22m line/far penalty area, continue to walk to the end of the pitch, turn around and await the next rep. Complete 6 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds). Rest 3minutes after the set.
Set 3: Run to the far goal line/end of the pitch, turn around and await the next rep. Complete 3 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds).
*Most choose to rest completely between intervals, but you can follow an interval with 10-20 reps of light upper-body or core exercise for greater volume (i.e. push-ups variations, sit-ups, band pull-aparts, v-ups). Also, you can work on your sport skills between reps.
Week 2 – Session 2: MAS Long HITT Intervals
4 reps x 4 min @ 92.5% MAS with 2 min passive recovery.
Week 3 – Session 1: Tempo Runs
Run at 60-70% of your top-end speed, staying relaxed and thinking about technique throughout.
Set 1: Run to far 10m line/outside of the far centre circle on football pitch, continue to walk to the end of the pitch, turn around and await for the next rep. Complete 6 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds). Rest 3minutes after the set.
Set 2: Run to far 22m line/far penalty area, continue to walk to the end of the pitch, turn around and await the next rep. Complete 6 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds). Rest 3minutes after the set.
Set 3: Run to the far goal line/end of the pitch, turn around and await the next rep. Complete 6 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds).
*Most choose to rest completely between intervals, but you can follow an interval with 10-20 reps of light upper-body or core exercise for greater volume (i.e. push-ups variations, sit-ups, band pull-aparts, v-ups). Also, you can work on your sport skills between reps.
Week 3 – Session 2: Long Aerobic Intervals
75s @ 100% MAS: 60sec rest x 3-reps x 2-sets. Rest 3-mins between sets.
i.e. if my MAS is 5m/s. I have to cover 450metres in 90seconds (100% of 5m/s = 5. 5 x 90s = 450m). Rest 60s. Repeat for 3 reps. Rest 3minutes, then perform for another set.
Week 4 – Session 1: Tempo Runs
Run at 60-70% of your top-end speed, staying relaxed and thinking about technique throughout.
THIS WEEK YOU WILL BEGIN WITH A 5M LATERAL SHUFFLE AT THE START OF EACH REP (NO CHANGE IN TIME)
Set 1: Run to far 10m line/outside of the far centre circle on football pitch, continue to walk to the end of the pitch, turn around and await for the next rep. Complete 8 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds). Rest 3minutes after the set.
Set 2: Run to far 22m line/far penalty area, continue to walk to the end of the pitch, turn around and await the next rep. Complete 6 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds). Rest 3minutes after the set.
Set 3: Run to the far goal line/end of the pitch, turn around and await the next rep. Complete 6 total reps on a 75second rolling clock (if it takes you 15seconds, you *rest for 60seconds).
*Most choose to rest completely between intervals, but you can follow an interval with 10-20 reps of light upper-body or core exercise for greater volume (i.e. push-ups variations, sit-ups, band pull-aparts, v-ups). Also, you can work on your sport skills between reps.
Week 4 – Session 2: Long Aerobic Intervals
75s @ 100% MAS: 60sec rest x 5-reps x 2-sets. Rest 3-mins between sets.
Week 5 – Session 1: Multidirectional Tempos
Run forward 5m, backpedal 5m, run forward 10m, lateral shuffle 5m, lateral shuffle back 5m, do a ‘weaving run’ for the remainder of the 15seconds, rest 45seconds and then repeat x 3 x 6-8 w/3minutes rest between sets.
All movement should be done at 70% of max pace.
Week 5 – Session 2: MAS Short Intervals
2 sets x 8 reps
45 sec @ 97.5% MAS with 15 sec passive recovery
Week 6 – Session 1: Multidirectional Tempos
Run forward 5m, backpedal 5m, run forward 10m, lateral shuffle 5m, lateral shuffle back 5m, do a ‘weaving run’ for the remainder of the 15seconds, rest 45seconds and then repeat x 3 x 6-8 w/3minutes rest between sets.
All movement should be done at 70% of max pace.
Week 6 – Session 2: MAS Short Intervals
3 sets x 6 reps
45 sec @ 97.5% MAS with 15 sec passive recovery
Week 7 – Session 1: Multidirectional Tempos
Run forward 5m, backpedal 5m, run forward 10m, lateral shuffle 5m, lateral shuffle back 5m, do a ‘weaving run’ for the remainder of the 15seconds, rest 45seconds and then repeat x 3 x 8-10 w/3minutes rest between sets.
All movement should be done at 70% of max pace.
Week 7 – Session 2: Eurofit Intervals
15s @ 120% MAS: 25sec rest x 6-8-reps (1set only)
i.e. if my MAS is 5m/s. I have to cover 90metres in 15seconds (120% of 5m/s = 6. 6 x 15s = 90m).
Week 8 – Session 1: Bronco Testing
Protocol:
1. Set a cone up at a 20m mark, 40m mark and 60m mark
2. Start the stop watch
3. Run to 20m and back
4. Run to 40m and back
5. Run to 60m and back
6. Repeat 5 times. Perform as quickly as possible.
Upload your finishing time to the “Bronco” metrics section and calculate your maximal aerobic speed using the equation below:
Equation for athletes with a heavy body mass (approx. 100 kg)
MAS (m/s) = 1200 / (time in seconds to complete Bronco – 29)
Equation for athletes with a light body mass
MAS (m/s) = 1200 / (time in seconds to complete Bronco – 20.3)
Week 8 – Session 2: Eurofit Intervals
15s @ 120% MAS: 25sec rest x 6-8-reps (1set only)
i.e. if my MAS is 5m/s. I have to cover 90metres in 15seconds (120% of 5m/s = 6. 6 x 15s = 90m).
Stick to the full 8 weeks of the rugby conditioning program.
Track your progress.
Dominate your rugby season.
I’d love to see your before-and-after Bronco scores! Tag me on Instagram or send me your results via email.
If you need an in-season program, grab our free one here.
