Gym with Jinks

There's a fair bit of CrossFit work that doesn't directly align with my goals as a rugby player. However, every now and then a conditioning piece comes up that fits perfectly into my programme.

This morning's session:

• 5 x 3 minute rounds
• 3 minutes rest between rounds
• 500m row, then max cleans in the remaining time
• Clean weights: 50kg → 60kg → 70kg → 80kg → 90kg

I really like sessions like this because they combine sustained aerobic output with repeated explosive efforts.

The row elevates the heart rate and builds your engine, while the cleans force you to produce as much power as possible when you're already fatigued. Increasing the load each round means you have to keep producing force, even as your legs and lungs start to burn.

As a rugby player, that's exactly what I'm trying to train. Big collisions, dominant carries and explosive accelerations rarely happen when you're fresh.

It's also a style of conditioning I'll regularly use with my athletes. Whether you play rugby or another field sport, being able to repeatedly produce high-force efforts under fatigue is a quality that transfers directly to performance.

The best conditioning isn't always about doing more.

It's about training the qualities your sport actually demands.

Pitch sessions twice a week at this stage of pre-season, so off-feet conditioning is the order of the day.

Today's bike session:

• 1 minute on - 1 minute off × 10 rounds
• 45 seconds on - 75 seconds off × 7 rounds
• 30 seconds on - 90 seconds off × 5 rounds

As the intervals get shorter, the intensity ramps up. It's a great way to build your engine, improve repeat sprint ability, and get a quality conditioning session in without adding more impact from running.

If you're already doing plenty of metres on the pitch each week, don't underestimate how effective sessions like this can be.

Want to stop fading late in games?

Getting fitter will help.

Doing rugby-specific conditioning will help even more.

But the biggest game changer? Becoming more skilful.

A skill is just an action performed efficiently.

The more efficient your movement, the less energy you waste. Over 80 minutes, that adds up.

Take tackling as an example.

A perfect chop tackle gets the ball carrier to ground quickly with minimal effort.

Hit someone too high, lose your body position, and now you're wrestling them to the floor. Same outcome, but you've spent far more energy to get there.

The same applies to carrying, passing, rucking, getting off the floor, changing direction and even your running technique.

Don't just focus on making your engine bigger.

Reduce how much fuel you burn in the first place.