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Physical demands for Rugby League players can vary with positions, however key attributes exist regardless of where you play on the field; namely power, strength, speed and physical endurance. Whilst raw grit and a killer instinct are necessary to win tough games, being smart with your training, nutrition and supplementation can give you a competitive edge that raw desire cannot overcome.


Base strength and muscle size is key for the modern game. Bodies are bigger, and given the laws of physics, light players are going to be at a huge disadvantage. A combination of strength and hypertrophy style weight training should be employed for this reason. Olympic lifting and core training should be employed to increase power and core strength. Speed and agility work should be incorporated into training sessions on the track for both forwards and backs.


A well-balanced diet with adequate protein and overall calories is going to be crucial in growing muscle and then maintaining it during the season. Extra lean bodies will often be at a disadvantage so any desire to be playing at 8% body fat should be dismissed. Poor hydration will greatly reduce power, speed and endurance so be sure to walk out the front door well hydrated, and continue to replace lost fluids throughout the day.


A post-workout protein and carbohydrate shake will be your first port of call. 5g of creatine monohydrate should be consumed daily all-year round to maximise muscle growth and power. Injuries and footy go hand in hand, so be sure to take care of your joints with a quality fish oil supplement alongside curcumin and glucosamine.

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