Strength is a cornerstone of rugby performance. Focus on compound movements to develop power:
Squats: Build leg strength for explosive sprints and tackles.
Deadlifts: Enhance your ability to lift and push opponents.
Bench Press: Strengthen your chest and arms for passing and tackling.
Pull-Ups: Improve upper body strength for lineouts and gripping opponents.
Core Workouts: Planks, Russian twists, and hanging leg raises for better balance and stability.
Include 3-4 strength sessions per week, gradually increasing weights to challenge your muscles.
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