The post-growth spurt phase in adolescent rugby players presents a crucial window to build muscle for rugby and developing the physicality necessary for elite performance. The natural hormonal surge aids in muscle development, tso it’s makes sense to take advantage of the natural testosterone thats flowing.  However, targeted training and nutrition are essential for translating that potential into tangible on-field advantages. This article will outline the key strategies for increasing muscle mass in this critical period, drawing upon examples to the training regimes of elite rugby players and our experience of working in professional rugby.

Understanding the Post-Growth Spurt Advantage:

Following the rapid growth phase, adolescents experience a relative plateau in height velocity, but testosterone levels continue to rise, creating an optimal environment for muscle hypertrophy. Adolescents have a fantastic anabolic environment and this period is vital for building a foundation of strength and power that will serve them throughout their rugby career. However, this period also brings unique considerations. Bone growth plates are still maturing, necessitating careful programming to avoid injury.

Key Principles to Build Muscle for Rugby:

  1. Resistance Training for building muscle mass:

    • Compound Exercises: Focus on multi-joint movements like squats, deadlifts, bench press, and overhead press. These exercises recruit multiple muscle groups simultaneously, maximizing muscle activation and stimulating hormonal responses. Elite rugby players utilize these movements extensively, as evidenced by the strength training protocols of teams like the All Blacks and Leinster Rugby, which emphasize heavy compound lifts for core strength development.  Check out this strength session of the England Rugby Forwards.
    • Progressive Overload: Gradually increase the weight, reps, or sets over time to continually challenge the muscles. This principle is fundamental to muscle growth.  When building muscle in youth athletes we practice the “2 for 2 Principle”.  If a player can lift a load for 2 extra reps per set, and repeat this for two sessions in a row, then its time to increase the weight.
    • Proper Technique: Prioritize proper form over lifting heavy weights. Incorrect technique can lead to injuries, hindering progress. This is where gaining proper guidance from experienced strength and conditioning coaches in Ascot can pay siginificant dividends.  Progress is maximised because form is never compromised – therefore the risk of injury is significantly reduced too.
    • Frequency and Volume: 3-4 resistance training sessions per week are recommended, allowing for adequate recovery. Volume should be tailored to individual needs and recovery capacity. Elite players vary their volume throughout the season, peaking during pre-season and maintaining strength during the competitive period.  When working with Premiership Rugby Club Saracens we would also vary which lifts were performed on which days – this allows certain muscle groups to recover fully before hitting them again.
    • Explosive Movements: Incorporate exercises like power cleans, snatches, and jump squats to develop power and rate of force development, crucial for tackling and breaking tackles. Many elite rugby strength and conditioning programs include olympic lifting variations because they need to be able to apply force quickly.  When devising rugby strength training we place these power movements at the start of the training week and at the start of training sessions, when muscles and nerves are at their freshest.

  2. Nutrition to build muscle for rugby:

    • Caloric Surplus: Consume more calories than you burn to provide the energy needed for muscle growth. A moderate surplus of 250-500 calories per day is generally recommended.
    • Protein Intake: Aim for 1.6-2.2 grams of protein per kilogram of body weight per day. Protein is the building block of muscle tissue. Elite rugby players often utilize protein supplementation to meet their high protein demands, as noted in studies related to nutritional strategies for rugby athletes.
    • Carbohydrates: Fuel intense training sessions with adequate carbohydrate intake. Carbohydrates replenish glycogen stores, providing energy for muscle contractions. The high protein, low carb approach of instgram influencers is not compatible with elite rugby players! 
    • Healthy Fats: Include healthy fats in your diet for hormone production and overall health.  Take a look at the
    • Hydration: Stay adequately hydrated to support muscle function and recovery. All super basic advise but you’ll be surprised at how many people don’t get the basics right and then start looking at micro-nutriet supplementation!

  3. Recovery and rugby strength training:

    • Sleep: Aim for 8-10 hours of quality sleep per night. Sleep is essential for muscle repair and growth. In the lead up to the 2003 Rugby World Cup the England Rugby Team would take scheduled naps in the afternoon – they were literally made to go to bed!  
    • Active Recovery: Incorporate light activities like swimming, cycling, or stretching to promote blood flow and reduce muscle soreness.  Remember, your blood is your body’s transport and logistics network for removing waste products.
    • Rest Days: Allow for adequate rest between rugby strength training sessions to allow muscles to recover and rebuild.  Elite athletes use sophisticated recovery methods, including cryotherapy, massage, and compression therapy, to optimize recovery.
    • Stress Management: High stress levels can negatively impact muscle growth.  Implement stress management techniques like meditation or deep breathing.

Adapting to Elite Standards:

Elite rugby players operate within highly structured training and nutritional programs.  Here’s how adolescent players can apply these principles:

  • Professional Guidance: Seek guidance from qualified strength and conditioning coaches and nutritionists.
  • Performance Monitoring: Track training progress, monitor body composition, and adjust training and nutrition accordingly.
  • Periodization: Implement a periodized training program that cycles through different phases of training (e.g., hypertrophy, strength, power) to optimize performance.12
  • Individualization: Recognize that individual needs and responses to training and nutrition vary. Tailor programs to individual strengths and weaknesses.
  • Recovery Strategies: Integrate advanced recovery techniques, such as foam rolling and dynamic stretching, into training routines.
  • Nutritional Precision: Elite athletes have very specific nutritional needs. They often work with nutritionists to plan meals and supplements around their training schedule.13
  • Mental Fortitude: Elite rugby players have high levels of mental resilience.14 Train mental toughness alongside physical strength.

Cautions and Considerations to Build Muscle for Rugby:

  • Injury Prevention: Emphasize proper technique and avoid overtraining to minimize the risk of injury.15
  • Growth Plate Considerations: Be mindful of growth plate development and avoid excessive loading or high-impact activities that could damage them.
  • Individual Variation: Recognize that individual responses to training and nutrition vary. Adjust programs accordingly.
  • Long-Term Development: Focus on long-term development rather than short-term gains.

By adhering to these principles and drawing inspiration from the training practices of elite rugby players, adolescents can maximize their muscle mass potential and develop the physicality necessary to excel in the sport. However, it is vital to remember that a long term approach is needed, and that professional guidance is very helpful.

Nathan Kelly