Rugby Performance
Strength programs for every position, through every phase of the season.
Starting at USD$0.82 USD$0.49/day when billed annually. Save 40%.
Phil Healey,
our head of programming.
A strength and conditioning coach. His record: Counties Manukau 2003-2008, Chiefs 2008-2017, Glasgow Warriors 2017-2018, Blues, Kobe Steelers, New Zealand head of performance from 2026. Every program on Elite Rugby App is periodised and built for your position.
Every position. Every phase.
Year-round strength,
built for rugby.
6
Position groups
365
Days a year
4
Periodised phases
1,800+
Workouts
Position-specific
Built for your position.
Six position groups, each with its own programs.
Front Row
The 365-day cycle
Periodised. Phase by phase.
Every block of the rugby year has a programme line built for it. Don’t just train hard, train at the right time.
Inside the app
It’s like having Phil in your gym.
Warm-ups, sprint mechanics, contact prep, recovery, position-specific drills. Phil walks you through every block of every programme. Below is one sample: how pros activate the switch before every session.
Elevate your physicality,
whenever you need it.
Step into the modern game
Choose from 2 plans. Start free.
Then USD$24.99 USD$15/month, billed annually. 40% off the monthly price
Free guides
Coaching & training guides
Strength & Conditioning
Rugby Workout Plan: 4-Week Program + PDF
One full session for today, then four weeks, four days a week, written by position, plus the free PDF you can take to the gym.
11 min read
Strength & Conditioning
Rugby Gym Program: The Lifts, Sets and Reps
The lifts every rugby player needs, full in-season and off-season gym weeks, a beginner's program, and how forwards and backs train differently.
13 min read
Strength & Conditioning
Rugby Pre-Season Training: 8-Week Program + Free PDF
The eight-week build, six and four-week versions if you start late, your first week back and the tests, plus a free PDF to take to training.
15 min read
Strength & Conditioning
Rugby Training Program: Plan Your Whole Week
A free plan builder for your position and season, the rugby year month by month in both hemispheres, and in-season, off-season and pre-season weeks.
12 min read
Pro Insights
How Pro Rugby Players Train: A Real Week
The real weekly structure behind an international player: gym, conditioning, speed, skills and recovery, from the players and staff who live it.
11 min read
Rugby IQ
Flanker Rugby: The 6 and 7 Shirts Explained
The 6 and 7 shirts, what a flanker actually does, and how the openside and blindside jobs differ.
5 min read
Rugby IQ
Prop Rugby: Loosehead and Tighthead Explained
The 1 and 3 shirts, what the loosehead and tighthead each do, and the strength the front row asks for.
5 min read
Rugby IQ
Second Row Rugby: The Lock Position, 4 and 5
The 4 and 5 shirts, why the lock is called the second row, and what the job asks for in the air and the scrum.
5 min read
Rugby IQ
Number 8 Rugby: The Role of the 8 Shirt
The 8 shirt at the base of the scrum, what the number 8 controls, and how the role differs from a flanker.
5 min read
Choosing between platforms? Read how Elite Rugby App compares with other rugby training apps.