Rugby Conditioning
How the Berserkers Train
Rugby demands repeated sprints, contact durability, and the mobility to keep playing week after week. This is how we prepare — what a Berserkers training block looks like, and why.
What a Berserkers training block looks like
Dynamic warm-up
Mobility, activation, gradual heart-rate ramp.
Speed & agility
Short-sprint intervals, change-of-direction, decision drills.
Strength block
Compound lifts scaled to your training age — trap-bar, squat, hinge, press, pull.
Contact prep
Tackle bags, wrestling drills, and progressive, safety-focused collision work.
Aerobic finisher
Rugby-specific conditioning: 4-minute blocks, shuttle runs, or continuous handling.
Recovery
Mobility, breathwork, cooldown. Injury prevention is trained, not optional.
Who this is for
Prospective players
Get a sense of what rugby demands physically before your first practice.
Current Berserkers
Preseason and in-season programming built around the match calendar.
Interested in trying rugby? The best way in is a Wednesday practice at Ludington Park.