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Programming
28 November, 2023

“How do I get stronger for contact sports”

Read these 7 essential tips 👇

1. Build the Basics

Focus on increasing the strength numbers in key compound movements:

  • Bilateral Squat: Zercher Squat, Front Squat, or Back Squat
  • Bilateral Hinge: Romanian Deadlift, Trap-bar Deadlift, or Deadlift
  • Horizontal Push: Floor Press, DB Bench Press, or Bench Press
  • Horizontal Pull: Chest Supported Row, DB Row, or Cable Row
  • Vertical Push: Landmine Press, Overhead Press, or Push Press
  • Vertical Pull: Chin-ups or Pull-ups

Aim for 25 total reps @ 70-85% of 1RM per session, or up to 10 reps @ 85-100% on these compound lifts.

2. Develop Upper-body Armour


Bodybuild your neck, traps, and shoulders.

A few exercises we like include:

  • Farmers Walks
  • Zercher Walks
  • Plate Neck Flexions
  • Lu Raises
  • Inverted Rows
  • Lateral Raises

Build the armor that allows you to take a hit.

Do between 20-40 reps, per exercise, per session.

3. Train commonly injured areas…


And get strong in multiple planes.

Do calf raises, hamstring flexion, lateral lunges, and neck work.

If you want strength targets for these exercises – 3 Standards To Reduce Injury Risk As A Contact Athletes


Do between 20-40 reps, per exercise, per session.

4. Overload


Beginners: Add 2.5kg to upper-body lifts, and 5kg to lower-body lifts per week. When that stops working – strive for every other week.

Intermediates: Add 2.5kg to upper-body lifts, and 5kg to lower-body lifts per month.

Advanced: Strive 2.5kg to uppers, 5kg to lowers per month (but expect closer to every 12 weeks). Also consider whether the cost of increasing your strength (training time, fatigue) is worth the transfer to the pitch anymore.

Accessories: Add 1-2 reps/session

5. Don’t use bodybuilding splits.

If you’re a beginner: Use full-body training (see examples here – Strength Training For Young Rugby Players)

If you’re intermediate-advanced: use the high-low system, full-body, or upper/lower/full-body.

6. Stop eating like a child.

Eat more. Eat well.

Poor nutrition (not training) is most athletes’ limiting factor.

Use the 80/20 rule: 80% of your food comes from whole foods, 20% you can have fun with.

7. If you’re not assessing, you’re guessing.

Track progress in relative strength, not maximal strength to reduce the likelihood of losing speed and conditioning.

There’s no need to test 1RM’s, use a calculator: https://strengthlevel.com/one-rep-max-calculator

Do you want a free in-season programme? Get your free in-season Game Ready Programme here – Game Ready: The Inseason Training Programme