Ever wondered what it truly takes to build an elite rugby physique, capable of dominating the toughest scrums and explosive tackles? In the video above, Men’s Health caught up with England and Bristol Bears powerhouse, Ellis Genge, to dissect his intense **elite rugby workout** regimen. Genge, renowned for his immense strength and uncompromising play, offers a rare glimpse into the comprehensive **strength and conditioning for rugby** that shapes his incredible athleticism. However, the insights shared extend far beyond just brute force, revealing a nuanced approach to building an all-round, robust athlete.
The Philosophy Behind Ellis Genge’s Rugby Training: Robustness First
Ellis Genge’s training isn’t merely about lifting heavy; it’s about crafting a body that can withstand the relentless demands of professional rugby. He emphasizes the concept of “robustness,” a term critical in sports science for describing an athlete’s ability to maintain performance and resist injury under stress. This goes beyond simple strength, encompassing durability, resilience, and functional power.
Rugby players, especially in positions like the front row, require an exceptional blend of strength, speed, power, and cardio. Unlike specialists in other sports, a rugby athlete is a true all-rounder, needing to be powerful enough to engage in scrums, fast enough to break tackles, and durable enough to absorb impacts repeatedly. The core of Ellis Genge’s workout reflects this multifaceted requirement, integrating diverse training methods to forge a body that is both incredibly strong and highly adaptable.
Unlocking Growth with Eccentric Training
A fascinating aspect of Genge’s pulling movements program involves assisted eccentric lifts. While many lifters focus primarily on the concentric (lifting) phase, the eccentric (lowering) phase is where significant strength gains and muscle growth can be stimulated. As Andrew Tracey points out in the video, we are naturally stronger during the eccentric portion of a lift.
Assisted eccentrics leverage this physiological advantage by making the lowering phase heavier than the lifting phase. For instance, using a metal pole or another person to press down on the weight during the lowering phase forces the muscles to resist a supramaximal load. This technique, though exhausting, effectively overloads the muscle fibers, leading to enhanced muscle damage and subsequent hypertrophy, fostering greater strength and resilience. It’s a strategic way to push past plateaus and build truly formidable strength.
Advanced Pulling Strategies for Rugby Players
Pulling movements are fundamental for developing a powerful back and strong grip, essential for controlling opponents in a ruck or scrum. Ellis Genge incorporates various pulling exercises, strategically altering his grip throughout the week to maximize muscle activation and develop sport-specific strength. This detailed approach ensures comprehensive development of the entire back musculature and supporting grip strength.
- Vertical Pulling: The primary focus for Genge appears to be heavy pull-downs. He is shown effortlessly pulling the full stack (approximately 120-140 kg), which is close to his own body weight of 120 kg. This high-load, low-rep approach targets maximal strength in the lats and biceps.
- Varied Grips with MAG Handles: Genge frequently switches between close and wide grips, particularly utilizing MAG (Maximum Advantage Grip) handles. These ergonomic handles allow for a more natural hand position, reducing stress on the wrists and elbows while enabling a stronger muscle contraction. This variation is not just for hypertrophy; it helps build comprehensive pulling strength relevant to rugby, where grip angles are constantly changing.
- Horizontal Pulling: Beyond vertical pulls, Genge includes neutral grip rows, often performed lying flat. Horizontal pulling movements are crucial for developing mid-back thickness and strength, which directly translates to holding strong in scrums and contact situations.
By constantly varying the angles and grip, the **rugby training** program ensures that the muscles are challenged in different ways, promoting balanced development and preventing adaptation to a single movement pattern. This method is reminiscent of the Westside Barbell approach, which emphasizes dynamic effort and maximal effort training with varied movements to build unparalleled strength.
Squatting for Power: Ellis Genge’s Leg Day Principles
The squat is universally hailed as the “king of all exercises” for a reason, and it forms a cornerstone of Ellis Genge’s **elite rugby workout**. Strong legs are non-negotiable for rugby players, driving power in tackles, scrums, and explosive sprints. However, Genge’s squatting frequency might surprise some.
Squat Frequency and Intensity
Ellis Genge typically squats heavy only once a week. This seemingly low frequency for an elite athlete is indicative of a highly effective, high-intensity approach where recovery is paramount. His personal best of 223 kg at a body weight of 120 kg showcases this intensity. During the competitive season, the focus shifts from chasing personal bests to strength maintenance, typically involving lower reps (threes, twos, ones) to ensure peak performance without excessive fatigue.
In the off-season, Genge diversifies his squatting by including front squats, a variation that places more emphasis on the quadriceps and core stability. This periodization strategy allows for targeted development and prevents overtraining during the demanding competitive schedule. His college days saw him engaging in German Volume Training (10 sets of 10 reps) with weights like 100-120 kg, a high-volume approach excellent for hypertrophy, before transitioning to more intensity-focused training as he advanced in his career.
Depth and Bar Position
The video touches upon the common online debate about squat depth. Genge, being a “big old lump,” prioritizes what is functionally deep enough for his sport. His preference for high-bar squats allows for a more upright torso, which can be advantageous for rugby movements, as opposed to low-bar squats that tend to fold the lifter forward more. The emphasis is always on functional strength and movement patterns that directly support his performance on the field.
The Indestructible Bench Press for Front Rowers
While some might dismiss the bench press as a “bro-y” exercise, Ellis Genge reveals its profound importance, especially for front-row rugby players. He benches two to three times a week, varying his grip and technique, underscoring its role in his comprehensive **rugby training** regimen.
Bench Press Frequency and Variations
Genge’s bench press strategy involves multiple sessions per week. A Monday session is dedicated to heavy lifting, often following squats. However, subsequent sessions might involve higher reps with less weight or different variations like roller presses, which often incorporate a “fairy grip” with a barrel in the middle, targeting specific muscle groups and movement patterns for endurance and robustness.
He favors a tight, close grip, prioritizing an accelerated bar path over extreme arching seen in powerlifting. This technique emphasizes triceps and chest activation, contributing to a more controlled and powerful press, vital for pushing in scrums and resisting contact.
Bench Press and Bone Density
Perhaps one of the most compelling insights from Genge is the link between heavy bench pressing and bone density. Dexa scans performed on front rowers who lift heavy weights revealed exceptionally dense chests. This suggests that the immense forces generated during heavy bench presses contribute significantly to bone mineral density, offering a direct protective benefit against the high-impact collisions inherent in rugby.
This highlights that the bench press is not just about muscle; it’s about building a robust, injury-resistant skeletal structure, making it an indispensable part of an **elite rugby workout**.
Periodization and Holistic Development
Ellis Genge’s programming exemplifies intelligent periodization, adapting training phases to the competitive season. Early in the season or during the off-season, there might be more emphasis on hypertrophy (like his college German Volume Training) and building raw strength. As the season progresses, the focus shifts to strength maintenance, power development, and injury prevention, often with a greater emphasis on lighter, higher-rep sessions for recovery and on-field performance.
This dynamic approach allows professional athletes to peak at the right time while minimizing the risk of burnout or injury. It’s a testament to the sophisticated planning involved in elite **strength and conditioning for rugby** players, ensuring all elements of fitness—cardio, strength, power, and speed—are developed in harmony.
Beyond the Try Line: Answering Your Elite Rugby Workout Questions
What is the main goal of Ellis Genge’s rugby training?
Ellis Genge’s training focuses on building “robustness,” which means creating a body that can withstand the demands of professional rugby, preventing injury, and maintaining high performance.
What is eccentric training?
Eccentric training focuses on the lowering part of a lift, like when you slowly lower a weight. This technique uses the body’s natural strength in the lowering phase to stimulate greater muscle growth and strength gains.
How often does Ellis Genge perform squats and bench presses?
Ellis Genge typically squats heavily once a week, and he includes bench press sessions two to three times per week, often varying the grip and technique.
Why is the bench press considered important for rugby players, especially front rowers?
The bench press is crucial for developing pushing power needed in scrums and contact. It also helps increase bone density in the chest, providing protection against the high-impact collisions common in rugby.