Rugby is a game that demands the utmost mental and physical fortitude to play successfully. 

As badly as a player might want to dig deep during a game to draw on these abilities, he or she will not be able to do so without first putting in the work off the field to get there. Fatigue and exhaustion will always kick in, and if you haven't put yourself through challenging circumstances in training, you won't be prepared for the moment in the game. 

There are thousands of different workout programs and speed workshops that players can do to increase speed, strength, and durability, and there is no right or wrong answer when it comes to working out; as long as a player is putting time in off the field, they'll reap the rewards. 

Here is a quick look at some of our favorite workouts for speed, strength, and fitness that will help you become a better rugby player:

Speed

Speed, particularly in 7s rugby, is one of the most dangerous assets you can be equipped with on a rugby field. To be able to burn your defender opens up so many options and puts the entire defense under immense stress. 

When it comes to speed work, there is no greater example in the sport of rugby than Carlin Isles. Dubbed as rugby's fastest man, Isles has been a superstar on the HSBC World 7s Circuit for the past five years. 

Watch here as Isles runs through a speed workshop with young players in Chester, England: 

Strength

Rugby involves a great deal of power and aggression in the contact area, so being the strongest you can be comes in handy. Different workouts target different areas, but as a rugby player it's very important to be strong all-around. Full body workouts are the best option, as they encompass the legs, the core, the hips, and the upper body. In rugby you have to be able to do a multitude of things, so every muscle in your body gets used. 

Watch here to see a good full body workout aimed to improve your explosive movements:

Fitness

Rugby is an 80 minute game, meaning it gets exhausting to say the least. As the game wears on, it becomes harder and harder to move around as swiftly, think as clearly, and execute as properly as you might be able to in the beginning. While this period of the game can be seen as a challenge, it can also be seen as a massive opportunity. Just as you start feeling tired, so too will the other team. The players that can overcome the fatigue are the ones who can take advantage of weary opponents. 

Think about the All Blacks, and how frequently they carve teams apart in the final 20 minutes. Their abilities to keep on going when the going gets tough allows them to kick it into another gear towards the end of matches. They train at a high intensity and practice making decisions under pressure to get used to operating under fatigue. 

Watch here as the NZ Rugby League team runs through a number of tough drills during a conditioning session: