04/09/2026
35 Things I Wish I Knew When I Started Rugby.
(Great List "borrowed" from Impact Strength Training)
Rugby isn’t about talent. It’s about standards.
The guys who make it train with intent, not just effort.
Strength matters more than you think. The gym isn’t optional.
Just going to the gym isn’t enough. You need a proper program.
Your conditioning should be specific for rugby, not endless jogging.
If you want to be big, you actually have to eat like it.
Most players who “can’t gain weight” just don’t eat enough.
Protein matters, but carbs are what fuel performance.
Underfueling will destroy your performance faster than bad training.
Recovery isn’t soft. It’s part of being an athlete.
Sleep is the most underrated performance enhancer.
If you skip warm ups you’re just gambling with injuries.
Your weekends either move you forward or hold you back.
Alcohol will slow your progress more than you realise.
Consistency beats motivation every time.
The best players do boring things well for years.
You don’t need fancy exercises. You need the basics done properly.
Sprinting fast is a skill. You need to train it.
Most players lift weights but never actually try to get stronger.
If you’re always sore and exhausted you’re probably under eating.
Being lean helps endurance, but being strong wins collisions.
Don’t try to train like a bodybuilder if you play rugby.
Skills done when you’re fresh are completely different to skills under fatigue.
The difference between average and elite is attention to detail.
Social media workouts are not rugby programs.
Comparison will kill your confidence.
The only thing that matters is getting better than you were yesterday.
Good coaches are worth their weight in gold.
Injuries happen. The mistake is rushing back too early.
Rehab done properly will make you stronger than before.
Confidence comes from preparation, not hype.
Discipline off the field shows up on the field.
Most players waste years training without direction.
If rugby matters to you, your habits need to reflect it.
You don’t have to be perfect. But you do have to be honest about the work you’re putting in
