how often to train on legs? 5 days a week outside of rugby practice is overtraining your legs. Assuming you have practice twice a week stick around after practice and run some hills or sprints afterwards since you will already be training legs that day. Then lift legs heavy twice a week. Then just do plyo's once a week getting a good stretch and deep burn. Doing this you will have two days off to rest, you build muscle resting not training so rest is very important.