Welcome to the home of the APRSA / InnerFight strength and conditioning programs. Here you will find out why we are doing what we are doing, the strength programs that we are using as well as a load of interesting, informative and educational material on becoming a better rugby player and taking your performance in all areas of your life to another level. We hope you enjoy the page, please leave any comments in the comments section or contact us directly by mail on

Why we do what we do:

The strength and conditioning demands of the modern rugby player deserve a focused program in order for players to perform at the highest level. Through APRSA the skills and ability of players to excel at rugby are been honed. Through the addition of InnerFight strength and conditioning players are further prepared for a bright future in the sport of rugby.

How we do it:

The strength and conditioning programs are designed specifically for the aspiring talents of APRSA, they ensure the players are able to move correctly and then develop their strength whilst including conditioning elements in the programs. We also benchmark the players on 3 levels.

  1. Body analysis: Each player has a detailed body analysis done on a monthly basis to monitor their growth and development.
  2. Strength: The players are tested and retested throughout the program to ensure that their strength on 4 key movements is increasing.
  3. Conditioning: Through 3 very rugby focused conditioning workouts we are able to measure increased in the players conditioning (fitness) levels through out the program

The programs:

We run the strength and conditioning programs in line with the term and holiday times of the academy. An 8 week program kicked off on  April 25th. Check out the below clip to learn more about it. To enroll in  this program or register for future programs please contact All of the programs are held at InnerFight HQ, a map can be found here.

All programs, results and resources can be found here