The most important principle in strength and power training, like most other sections of total rugby fitness, is correct technique.

Technique should never be sacrificed for level of resistance, experimentation, or speed of movement

All strength and power exercises should be learnt and taught like a skill - similar to kicking or passing, correct technique leads to success and prevention of injury. All attempts to emulate the Sample Exercises illustrated in this section should be supervised by a qualified Fitness or Weight Lifting Instructor.

Breathing correctly during resistance training is vital for healthy blood distribution - the lifter should inhale prior to and during the lowering phase and exhale during the lifting phase.

Avoid holding your breath - raises blood pressure and restricts blood flow to the heart and resultant 'dizziness'

Close spotting is essential during dumbell exercises, which require greater control compared to barbell exercises.

Incorrect lifting and spotting techniques can lead to serious injury

Guiding and 'spotting' is crucial and should be applied to all exercises. It is common to see a lifter being spotted during a bench press but how often do you see it for a pull-up, squat, or bicep curl!? The principles are the same - correct body alignment and recruitment of core stabilisers should be encouraged, plus close support to prevent loss of control.

To adhere to correct technique, exercises must be performed through a full range of movement. This means moving the resistance to the end ranges of the muscle and leads to better and safer strength gains.

During exercises that focus on a specific body part e.g. bicep curls, avoid excessive use of other muscles that help you 'cheat' during the exercise i.e. extending your back during the curl, which only compromises the training effect for the biceps.

However, you should activate your core muscles for support during all movements

A unilateral exercise using the leg press exercise

Two principles to adhere to here include single arm and leg exercises and equal training of opposing muscles. In the first instance, exercising each arm and leg seperately (unilateral) avoids domination and variances in strength between limbs. For example, a single leg squat or leg press may replace a double leg squat or leg press (bilateral) to ensure that one leg isn't generating more force than the other during a lift. Similarly with bench press using dumbells - a direct comparison between each arm or leg can confirm muscle strength balance.

You should aim to train opposing muscles equally.

If you were to train the quadriceps exclusively and ignore the hamstrings, you are increasing your chances of injury - the quadriceps would probably become too strong for the hamstrings during sprinting and result in poor running technique and muscle damage.

To develop strength and power you need to overload the muscles i.e. work them against resistance. This resistance should be progressive in terms of the loadl and speed of movement, particularly when technique is developing.

Work to a point of fatigue, not failure

Exercises that simulate movement and velocity patterns of rugby movements should form the basis of your programme

Although most strength and power exercises should be designed to simulate rugby movements, others are also used to fulfil aims such as stability development, muscle bulk or recovery from injury.

Not all exercises are easily distinguished as specific to rugby movements when in fact the relationship is very high

The Power Clean is a classic example - you do not see players performing power clean type movements during games but the manner in which this multi-joint exercise demands powerful hip extension is very functional and it relates to sprinting, jumping and tackling.

Even if muscle mass is the aim you still need to adhere to specificity and focus on movements that will transfer to rugby

Once a solid strength foundation is built, exercises should become increasingly specific to the movements typically experienced during a game.

Visit the Fitfiles for a specific strength and power programme and a list of rugby specific exercises

Recent research and position statements from governing bodies confirm that children can benefit from a well designed and supervised resistance training programme

For specific information on strength and power training for players below the age of 18 please visit the Academy section.