A certain level of strength is required before progressing to higher loads, speeds or certain modes of training. The training options for foundation strength include:

• Core stability
• Bodyweight exercises
• Neck health
• Grip Strength
• Resistance tube drills
• Primary Weight training
  

Strength originates from your trunk so core stability training is the first step in strength development

All strength movements originate at your upper or lower power zones - the two areas of your body that support your arms and legs respectively. Full body movements such as tackling, scrummaging or getting up from the ground involve both sets of limbs, and rely on the co-ordination and recruitment of your 'power zones.'

Your arms and legs rely on the support of your trunk - developing your trunk stability has to be your first priority

Core Stability is a vital ingredient for players at all levels - academy players should follow an educational programme that will ensure that body alignment and recruitment of stabilisers becomes second nature.

As you become more powerful the need for stability increases

Refer to the Core Stability Section for further guidelines and sample drills. For a comprehensive Core Stability Programme visit the Fitfiles

A variety of exercises varying in resistance and complexity can be performed using your own bodyweight or that of a partner. As a training option, bodyweight exercises such as the examples listed in Sample Drills are a very useful resistance, training mode.

These exercises should be performed at a slow to moderate pace initially and to a point of fatigue not to failure i.e. not to a repetition maximum. Progress by performing more sets of repetitions.

Many bodyweight exercises may also be used for 'light and fast' power training once technique has been mastered and a strength foundation is built.

Rugby players should place a greater emphasis on training the neck muscles

The strength and stability of the neck muscles are crucial for all positions not just front row forwards. These players generally have very good neck strength from scrummage drills (although specific strength exercises should alos be added) while wingers, for example, very rarely have the opportunity to exercise these muscles specifically.

A neutral position is the strongest position for your neck

Applying the principles of neutral alignment during resistance training will help you teach the neck muscles to stabilise in the neutral position. This is your strongest and safest position and drills should aim to develop the muscles while fighting resistance from this position.

Neck harness exercises are a vital addition to your training programme