The Speed Formula

Your speed on a rugby field is based upon a combination of factors. These involve strength, running technique as well fatigue factors. The following equation will determine...


Be Faster on the field

Strength >>

Dominate with muscle

Body Transformation

Lean & Ripped

Get fitter, faster and stronger on the rugby field!

Welcome to Rugby Fitness Training. I am Ben Wilson, I am a conditioning coach and the author the book “Rugby Fitness Training:A Twelve Month Conditioning Programme”

This website will help you improve your fitness on the rugby field as a player or improve that of your team if you are a rugby coach. The methods I use are drawn from a variety of different areas. I send out regular articles and videos to help you improve your rugby.

Rugby Drill – Side Step Tree

As you know from reading this newsletter my belief is that to get good at rugby you probably need to spend 90-95% of your time and effort working on rugby fitness. More specifically, your weakest fitness elements. Most players though prefer to pick their favourite...

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Safer Alternative To Squats

There are many exercises you can use to get stronger but one of the most common is a squat. A great exercise which loads the whole kinetic chain from your ankles to your upper spine. It greatly develops the strength through your lower body focusing on the thighs and...

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Old School Fiji Rugby Training

In this day and age fitness gimmicks are all the rage and often people train as much to look good on social media as anything else. I stumbled on a great video of Fiji using some old school rugby fitness methods. While the science of athletic preparation and rugby...

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Team Strength Training

Rugby is a strength sport. Stronger athletes are faster, push with more force and dominate their opponents. Like most areas of rugby conditioning it is poorly applied by most coaches. Strength training is fairly simple – Do an exercise that induces fatigue between 1 –...

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World No.1 Team – Rugby vs Football

A few weeks back we looked at the biggest upsets in terms of world rankings positions in Rugby and Football. There was huge difference between how the minnows of football stand a chance against the big teams compared to Rugby. This is mostly due to the nature of the...

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Getting To Low Body Fat Levels

In this video I discuss the process I used to get myself down to 4% body fat to compete on stage. I outline what I did, what I learnt and what you can take from it. If you prefer to read about the process over watch the video then use the form on this page to grab...

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