Training to failure is one of the most debated topics in strength and conditioning. Some athletes swear by it, believing that pushing every set to absolute fatigue leads to maximum muscle growth. Others avoid it, arguing that it causes unnecessary fatigue and interferes with performance on the field.
So, should rugby players train to failure? Let’s break down the pros and cons and how to apply it strategically.
The Benefits of Training to Failure
1. Maximizes Muscle Growth
When you push a set until you physically can’t perform another rep, you recruit more muscle fibers and create significant mechanical tension—two key drivers of hypertrophy (muscle growth). This can be beneficial in building strength and size, particularly in the offseason.
2. Mental Toughness and Grit
Training to failure can build resilience, teaching players to push through discomfort and improve their ability to handle fatigue during matches. This can be useful in certain conditioning sessions or finishers.
3. Time Efficiency
If you’re short on time, training to failure can be an effective way to get the most out of fewer sets. Instead of multiple submaximal sets, a single high-effort set can drive adaptation quickly.
The Downsides of Training to Failure
1. Increased Fatigue and Recovery Demands
Going to failure in every session can leave you sore, fatigued, and struggling to recover. This can negatively impact your ability to perform at your best during skills training, sprint work, and matches.
2. Higher Risk of Injury
As fatigue builds within a set, your form can break down, increasing the risk of injuries. This is especially concerning for compound movements like squats, deadlifts, and presses, where poor technique can lead to serious issues.
3. It’s Not Always Necessary for Strength Gains
Research suggests that you can make excellent strength and muscle gains without reaching failure. Training with high effort but leaving 1-2 reps in the tank (known as “reps in reserve”) can be just as effective while keeping you fresher for other training.
How Should Rugby Players Use Training to Failure?
For rugby athletes, balancing strength training with skill work, conditioning, and recovery is crucial. Here’s how you can strategically use (or avoid) training to failure:
Use it selectively – Training to failure is best used for isolation exercises (e.g., bicep curls, leg extensions) rather than big compound lifts.
Save it for the offseason – When match performance isn’t the priority, you can afford a bit more fatigue and use failure training strategically for muscle growth.
Avoid it close to matches – In-season, recovery and freshness are key, so keep most sets submaximal to maintain strength without excessive fatigue.
Listen to your body – If you feel drained or your performance is dropping, ease off training to failure and focus on quality reps with solid technique.
Train Smart, Play Hard
You don’t have to train to failure to make serious gains. In fact, staying just shy of failure may leave you feeling stronger, fresher, and more prepared for the demands of rugby.
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