Summary
Strength and power are foundational to performance, supporting key actions such as tackling, scrummaging, sprinting, and jumping. Strength underpins a player’s ability to produce force, while power reflects the ability to apply that force rapidly, both essential for success in the high-impact, fast-paced nature of the game. Training should be tailored to the unique demands of each position, with a progression from hypertrophy and maximal strength development to power-focused methods such as ballistic training, Olympic lifting, complex training, and plyometrics. Addressing both morphological and neuromuscular factors, and dispelling misconceptions around female strength training, ensures players are physically prepared, resilient to injury, and confident in their physical capabilities.
Downloadable 4-week Strength and Power Programmes:
