Matches are decided in under 3 seconds.
We build the athletes who win them.
Olympic lifting for rugby players in Galway — backed by science, built for the pitch.
I’m a Sports Science coach based in Galway.
I use Olympic weightlifting to build the physical qualities rugby demands —
explosive power, sprint speed, collision strength, and durability across a full season.
This is not general fitness. It is targeted performance training, designed specifically for rugby players.
4× More Power. Olympic lifting produces 52–54 W/kg vs. ~12 W/kg from a standard squat. That power goes directly into your tackles, carries, and sprint starts.
Ranked #1 for Sprint Speed. A 2025 meta-analysis ranked Olympic Weightlifting as the top method for 0–10m acceleration (SUCRA 0.77) — beating plyometrics and every other training method reviewed.
Higher Jumps. Players gain 5–8% in vertical jump height on average. The difference in a lineout contest, a high ball, or getting off the ground first.
SUCRA Score. The statistical ranking that proves Olympic lifting is the gold standard for 0–10m acceleration. No other method tested came close.
Results in 4–6 weeks. We use Weightlifting Derivatives (Hang Power Cleans, Mid-Thigh Pulls, Jump Shrugs) — the same 54 W/kg power output as full lifts, with far less technical complexity. No experience needed. Measurable results within your first training block.
Sprint speed and peak power separate starting players from the bench. A discriminant function analysis found that maximum sprint speed and mean Wingate power were the two strongest predictors of starting status in rugby — correctly classifying players at 87.5% accuracy. Starting players were significantly superior across every physical test (Cohen’s d up to 2.01). The physical qualities we train are exactly the ones that get you on the pitch.
Quick movement assessment. We find the gaps before loading begins.
Hip hinge, squat patterns, pulling mechanics. Right technique first.
Bar drills and position work. Build speed before adding load.
Loaded derivatives at 70–85% 1RM — peak power output zone.
Sprint starts, jumps, COD work — gym output becomes pitch performance.
Fully personalised. Built around your position, your season, and your current fitness level. Movement screen included. Results tracked weekly.
Structured Olympic lifting for squads or position groups. Fits around your existing club S&C. Position-specific modifications included.
One 20–30 min session per week using Weightlifting Derivatives. Maintains 54 W/kg power output without adding fatigue. Fits any fixture schedule.
Progressive programme for academy-level and ambitious youth athletes. Builds the physical foundation for senior readiness. Technique-led, data-tracked.
One session. No commitment. You’ll see exactly how this works and what it will do for your game. Pre-season slots are limited.