This is a sample of the type of training the rugby players at the AIS undertake. Modem rugby players train for ten months of the year. During the off season, players concentrate on building strength and developing aerobic fitness, as well as working on any remedial skills.
Emphasis is placed on quality training and avoidance of injuries.
During the early season, strength and aerobic fitness can be placed on a maintenance program and emphasis transferred to speed, explosive power and rugby skills. Training is schedules carefully to enable players to peak for important games. Modem players may train up to 10 to 15 times each week. This includes endurance, strength, flexibility, plyometrics, speed and ball work. Training programs for beginners and juniors would be different to this program.