facilities guidance for

WEIGHT TRAINING
AREAS/GYMS
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Planning a weight training
area or gym or fitness room
A weight training area or gym as it is commonly known, is really an area where the players in a rugby club or
school can safely and productively complete planned resistance training programmes. Younger players or age
grade players should ideally be supervised at all times when training in the gym. Adult players ideally require
supervised and qualified supervision as well but some exceptions can be made for small group use of the gym
for adult players. No player of any age or stage of development should use the gym facility on their own without
qualified supervision.

This brochure is intended to provide information and guidelines in terms of setting up a gym, the type of
equipment that may be used, suggested layouts and some possible alternatives for a resistance training area
for clubs that do not have a ready made and available area in their club.

Setting up a gym
There are four key factors that need to be addressed when considering setting up a gym;
• The size and general nature of the facility
• The range of resistance training programmes that will operate
• The costs associated with the facility and the running of the programmes
• Qualified staff to run the facility and programmes

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 Size and general nature of facility
Size: Floor:
Depending on the programmes that are to be The floor surface should be of a strong resilient
undertaken the size of the facility can range from structure. A timber floor is not a good idea as weight
a small room (7m x 7m or approx 50m2) to a disks and other resistance training items will fall to the
comprehensive spacious area that can occupy an area floor and damage the surface. Also a non-slip surface is
greater than 100m2. The general guideline is to allow important. The facility should not have any hazards that
an area of 5m2 for an item (such as a lifting platform, a might cause a player to injure themselves as they move
dumbbell rack, a treadmill or a selectorised machine). within the facility. There should be a clear entrance area
Thus a large 100m2 area may safely and easily contain that is clutter free and the area should be well lit.
20 items of equipment.

The resistance training

programme
The resistance training programme in operation will be dependent on the players needs and their stage of development.
This is an often forgotten factor when a club wishes to set up a gym. The questions that should be asked here include:

• Who will use the facility?

• Will there be small groups or a squad using it at one time?
• Will the programme require basic equipment?
• Is there a need to have clear space for general stretching and stability training?
• Will the physio use the facility to help rehab injured players?

Answering these questions will lead the club administrator or coach or whoever is in charge of setting up a facility to a
much clearer understanding of their requirements.

If the users are mainly adult players then the equipment will offer more barbell and dumbbell equipment with olympic
bars and perhaps platforms as the designated lifting area. Squat racks and benches will also feature in an adult player
gym. For younger players who are learning to train then lighter bars and medicine balls will be required. Again if injured
players are to be supervised by a physio or fitness coach then the equipment range may also include wobble or
instability boards, pulleys and rubber bands (therabands). See the options for equipment at the end of this brochure.

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Equipment Suggested
The following range of equipment may be used and
included in a gym:
layouts
• Free weights
• Platforms Depending on the type of equipment in mind the
• Selectorised machines layout will vary. Having some cardiovascular training
• Cardiovascular equipment including cycle, step, row equipment in one section is always sensible and this
machines, treadmill can also include a small open area where stretching
• Additional resistance training equipment including can occur. If exercise or selectorised machines such
swiss balls, medicine balls, therabands and exercise as leg extension and lat pulldown machines are to be
bands, boxes, punch bags... used then these items can be placed in line or in close
proximity. Free weights will require storage or stacking
The list of equipment is actually endless and will over areas or stands and the return of any used weight, bar
time be updated and modified depending on the or any item of equipment should be placed or returned
programmes in place. and stored in its storage area. This will then allow for
a clutter free area at all times. There are health and
safety issues when dumbbells, barbells or disks or other
items of equipment are left scattered about the facility.
Clear signage of rules of the gym and health and safety
procedures is also important.

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 Costs Qualified
Should an area be identified then there may supervision
- a must
be costs associated with modifying the floor
area and walls. The floor area needs to be a
sturdy resistant structure capable of housing
heavy equipment and resistant to weights being
dropped to the floor. For clubs that decide
on olympic weight lifting equipment then It is important that qualified supervision is
either rubber matted flooring or platforms are in place to manage the programmes that
recommended. In areas around free weights will take place in the gym. Players need to be
(barbells, dumbbells, bench press areas) then a regularly instructed in exercise technique and in
rubber matted floor is recommended. The cost programme progression if they are to properly
of this equipment will vary and so shop around. benefit from a resistance training programme.
There are various suppliers of gym equipment Studies have shown that when players are
and fittings and a competitive price should be supervised by qualified personnel then
sought for equal standard items. The main costs progression is optimal and safety is ensured.
will be the equipment if the facility already exists.
Contact details for suppliers of gym related The IRFU run the certified conditioning coach
equipment are provided in this brochure. course for rugby coaches who are interested
in managing the general fitness programme for
the club or school. The course is a broad based
rugby fitness course and provides the participant
with the fundamentals and practical training to
manage a rugby fitness programme for clubs and
schools. More specifically, a weight lifting and
resistance training certification is also provided
through the IRFU and Setanta College for those
who wish to be certified as resistance training
coaches. This course is seen as the minimum
level that is required to manage a resistance
training programme in a club or school. Details
of these courses are available from the IRFU and
www.setantacollege.com

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List of gym equipment suppliers
Company Address Phone Web Page
C.P. Sports Company 75 Kurin Road, Garvagh, 0044 2829558379 None
(D.Lyttle) Co. Londonderry
BT 51 5NT
Perform Better UK 0044 7766112375 www.performbetter.com
(Alastair Yuel)

SAQ 35 Belmont Lawn 087 2312906 www.saqireland.net

(Jim Kilty) Stillorgan
C. Dublin
Totally Fitness 1 King Street, Belfast 0044 2890230330 www.totallyfitness.co.uk
BT 1 1HT

Sportesse Equipment LTD No 15, Dyehouse Lane, 0044 1458832210 www.sportesse.com

Glastonbury,
Somerset, UK
Power Lift 115 Lincoln Way, 001 800 872 1543 www.power-lift.com
P.O. Box 348,
Jefferson USA
Cyber International, UK Oak Tree House, 0044 8456060228 www.cyberinternarional.com
Atherstone Road,
Measham DE12 7EL UK
Fitness Concepts LTD Unit 16 Deansgrange 01 2896912 www.fitnessconcepts.ie
Business Park, Blackrock,
Co. Dublin
Life Fitness International 01 2844892 www.lifefitnessireland.com

York Fitness York Barbell (UK) Ltd. 0044 1327878911 www.yorkfitness.com

Churchill way
Daventry, Northants
NN11 4YB
Donnybrook Health Donnybrook Health 086 2577875 email: [email protected]
(Consultancy for gym 37 Newlyn Vale,
design and equipment) Rochestown, Cork

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 Facilities guidance for weight
training areas/gyms
The factors that decide what resistance/weight training area/gym facility to set up are:

• Quality of supervision
• Stage of development of the player
• Space and finance available

The following equipment lists are for:

Option A (Low Budget)

Description Young Player
Stage of Development Fundamental, Learn to Play & Practice and Train to Train
Age 8 to 14 years

Option B (Standard Budget)

Description Young Developed Player & Adult
Stage of Development Train to Compete & Train to Win
Age 14 - 16 years

Option C (High Budget)

Description Young Developed Player & Adult
Stage of Development Train to Compete & Train to Win
Age 16+ years

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Option A
Equipment Size Number

Maxi grip Medicine Ball 1 x 2kg 6

(ensure ball does not slip and have a storage rack) 3 x 3kg
1 x 5kg
1 x 7kg
Core (Swiss) Ball 1x55cm 4
(Commercial Core balls) 2x65cm
(Able to take 175kg) 1 x 75cm
Broom Handle Normal 4
Wobble Board Normal 4
Thera-band Depends on ability of Player 4
Rugby Ball Normal 4
Skipping Rope Normal 4
Mats Normal 4
Hurdles Mini 4
Box 30 cm 2
The equipment below is for the young player 8 - 14 years old and from the Train to Train Stage of Development
Aluminum Training Bar 7kg 4
Grip Diameter 28mm Length 1830mm - 
Weight Capacity 65kg
Olympic Spring Collars .5kg 8
Training Disk 2.5 8
Wooden Disk Wood 8

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 Option B
Equipment Size Number

Option A As previous page As previous page

Squat Rack or Power Rack Adult 1
Platform Normal 1
Olympic Bench Press Normal 1
Flat/Incline Bench Normal 2
Press Squat Standing Normal 1
(Ideal for use in an area where space is an issue)
Chins Bar Normal 1
Dips Bar Normal 1
Dumbells 1 set = 2x (2.5kg, 5kg, 7.5kg, 2 sets
(Rubber coated) 10kg, 12.5kg, 15kg, 17.5kg,
20kg, 22.5 kg & 25kg)
Dumbell Rack Normal 1
Olympic Bar 20kg 4
Grip Diameter 28mm - Length 2186mm -
Weight Capacity 350kg min
(With needle bearings to ensure a smooth and constant
rotation of the sleeves)
Olympic Collars 2.5kg 5 sets
(These collars allow for the weights to be tightened fully)
Olympic Disks 1 set = 2x (1.25kg, 2.5kg, 5kg, 2 sets
(Rubber ISO-grip plates) 10kg, 15kg, 20kg & 25kg)
(High quality rubber coated plates improve durability
and protects floors and equipment)
Bumper Plates 1 set = 2 x (5kg, 10kg, 15kg & 1 set
(High quality solid rubber training bumper plates) 20kg)
(Plate diameter 45cm)
Wooden Disk Wood 8

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Option C
Equipment Size Number

Option A As previous page As previous page

Option B As previous page As previous page
Power Rack Normal 2
Platform Normal 1 more
Adjustable Prone Bench Normal 1
Olympic Bar 20kg 1 more
Grip Diameter 28mm - Length 2186mm -
Weight Capacity 350kg min
(With needle bearings to ensure a smooth and constant
rotation of the sleeves)
Glute Ham Raise Normal 1
Reverse Hyper Normal 1
Cable Pulley Machine Depends on brand 1

Summary of guidelines for

weight training areas/gyms
The lack of time, space, equipment and competent supervision are the main problems with the implementation of a
strength and conditioning programme.

Access Free Weights

The facility must provide free and unobstructed access. Manufactures guidelines should be followed. Platforms
Minimum corridor width should be 1 metre. The facility should have a one metre minimum clear space at the side
should ideally have a set of double doors to allow and rear of the platforms.
installation of larger equipment. Emergency exits must be
clearly visible with signage. Supervision
A player should be supervised by a qualified strength
Ceiling Height and conditioning coach. The IRFU run the Certified
This should be 12 to 14ft in height (3.4 - 4.3m) with full Conditioning Coach Programme and there is also a more
clearance needed for overhead exercises. specialised Certificate course for Weight Lifting and
Resistance training which is run by the IRFU and Setanta
Flooring College. Information on these courses can be obtained
The gym should be set up on the ground floor and the floor from Niamh Nash at the IRFU. Contact on 01 6473835 or
should consist of a strong resilient structure. The most [email protected] or from www.setantacollege.com.
common flooring is non-static carpet and rubber flooring.

Equipment Placement
All power and Olympic movements should be away from
the windows and collision from other equipment and
trainers. Tall equipment should be located beside walls. The
middle of the room should be clear to improve visibility and
for bodyweight/core exercises.

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The IRFU shall not be liable for any loss or damage whatsoever arising from the use of or
reliance on the information contained in this Guidance Note. The IRFU reserves the right to
amend or withdraw the information contained in this Guidance Note.