Are You as Fit as an International Rugby Player?

February 10, 2025 3 min read

Every year, the Six Nations tournament showcases some of the fittest, strongest, and most powerful athletes on the planet. But what does it actually take to reach the level of an international rugby player? From brutal training regimes to carefully planned diets, these athletes push their bodies to the absolute limit. So, the question is—how do you measure up?

Training Like a Pro

Rugby isn’t just about brute force; it’s a game that demands a combination of strength, speed, endurance, and agility. International players typically train 5-6 days a week, with a mix of gym-based strength training and on-field conditioning. Here’s what a typical training week might look like:

Strength Training – Heavy compound lifts like squats, deadlifts, and bench presses to build raw power.
Speed & Agility Drills – Sprint work, shuttle runs, and plyometrics to ensure explosive movement.
Endurance Workouts – Long-distance running, interval sprints, and high-intensity conditioning to maintain stamina.
Tactical & Skills Training – Passing, tackling, scrummaging, and game scenarios to sharpen their technique.
Recovery & Mobility – Yoga, stretching, and ice baths to keep the body in peak condition.

How Do Teams Differ?

While all international teams follow rigorous training regimens, each has its own unique approach:

New Zealand (All Blacks) – Known for their explosive power and endurance, the All Blacks place a strong emphasis on functional strength training, high-intensity interval conditioning, and skill execution under fatigue. Their famous pre-match Haka isn’t just a tradition—it’s a powerful psychological tool that boosts team unity and intimidation.
England – English players are typically among the biggest in world rugby, with an emphasis on size and strength, particularly in the forward pack. Their training includes heavy Olympic lifts, power drills, and strong defensive systems to dominate scrums and rucks.
France – A balance between flair and physicality, French teams focus on unpredictable attacking plays, requiring agility and stamina. Their training involves a mix of endurance work, speed drills, and playmaking strategies.
Ireland & Wales – Known for their relentless work rate, these teams focus on high-intensity training, core strength, and mobility to sustain their aggressive playing style.

Diet & Nutrition: Fuelling a Rugby Machine

With all that training, international rugby players need a diet that supports muscle growth, energy production, and recovery. A typical daily intake might include:

Calories: Between 3,500-6,000 per day, depending on position and body size.
Protein: Lean meats, eggs, fish, and plant-based sources to aid muscle repair.
Carbs: Oats, rice, pasta, and potatoes to provide sustained energy.
Fats: Nuts, avocados, and oily fish to support joint health and recovery.
Hydration: Up to 6 litres of water daily, with electrolyte drinks during intense sessions.

What Happens to the Body During a Match?

An 80-minute rugby match is a gruelling test of physical endurance. Players cover an average of 6-8 km per game, often at high intensity. Tackling, sprinting, rucking, and scrummaging take a toll on the body, leading to an estimated 800-1,200 calories burned per match. The impact of tackles and collisions can be equivalent to being in multiple minor car crashes—making recovery absolutely essential.

Could You Keep Up?

For most people, maintaining the training intensity and diet of an international rugby player is unrealistic. However, adopting elements of their fitness routine—such as strength training, high-intensity cardio, calisthenics and proper nutrition—can significantly boost your own fitness levels. Whether you’re looking to build strength, improve endurance, or just challenge yourself, training like a rugby player is one of the best ways to get in top shape.

So, are you as fit as an international rugby player? If not, maybe it’s time to step up your game!