App-Sport

PDF guide

Rugby ConditioningStrength, speed, contact and injury prevention: the plan for amateur forwards and backs

PDF · 25 pages · $29

You know how to build your strength and your ability to repeat high-intensity efforts, prepare your body for contact and use an injury-prevention warm-up that has been tested in rugby players.

Who it's for

Amateur rugby union and sevens players aged 16 and up, and coaches preparing a squad.

Inside

  • What rugby demands from forwards and backs
  • 5 field and gym tests
  • An 8-week preseason plan
  • In-season weekly template built around match day
  • The Activate warm-up and injury prevention
  • Preparing your neck, shoulders and body for contact
  • Recovery after games
  • Training log

What you get

  • The full guide as a PDF (25 A4 pages), to print or read on your phone
  • Week-by-week plans: exercises, sets, reps, rest and progression
  • Exercise technique and the most common mistakes
  • A tick-box training log at the end
  • The studies behind the advice, with references

$29one-time payment

By paying, you accept the terms of sale.
As described or refunded

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Cover page of the PDF guide "Rugby Conditioning"
Real pages from the guide.

In pictures

Scrum practice before a rugby match
Scrum practice before a rugby match. Photo: Glen Bowman, CC BY-SA 2.0
Rugby training on a pitch below an Oxford college
Rugby training on a pitch below an Oxford college. Photo: mikecogh, CC BY-SA 2.0
Rugby squad gathered at training, tackle shields on the ground
Rugby squad gathered at training, tackle shields on the ground. Photo: mikecogh, CC BY-SA 2.0

Illustrative photos, published by their authors under a free licence.

✓ VerifiedReviewed by industry professionals

Sourced, checked guides, reviewed by pros

scientific studies cited, each with its DOI
5scientific studies cited, each with its DOI
pages with a paginated contents page, updated October 2026
25pages with a paginated contents page, updated October 2026
automated checks on every site update
61automated checks on every site update

The method

  1. 1Primary sources: published studies and official guidelines, never a forum.
  2. 2Every number linked to its source, listed at the end of the guide.
  3. 3Dated editions: every guide shows its update date.

Built from the guidelines and publications of:

  • World Health Organization
  • British Journal of Sports Medicine

Chapters

  1. 01Before you start
  2. 02What rugby demands
  3. 03Baseline tests
  4. 04Key exercises
  5. 05The preseason plan (8 weeks)
  6. 06In season
  7. 07Injury prevention
  8. 08Running a lifting session well
  9. 09Common mistakes
  10. 10Frequently asked questions
  11. 11Recovery and nutrition
  12. 12Adjusting the plan
  13. 13Short glossary
  14. 14Dosing intensity
  15. 15Training log
  16. 16Sources

Pick your plan

One guide, one pack or the whole library

Same format, same cited sources: only the number of programs changes.

  1. One guide

    One clear goal, one complete plan.

    $29

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

  2. One pack

    Several guides on the same theme.

    $59

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded
  3. Best value

    Complete library

    Every training guide plus the 12-week Program.

    $149

    instead of $571 one by one · you save $422

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

Payment and delivery

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A question before you buy? administration@lacangel.fr · CGV

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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.