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Rugby League exercises for the legs

ctownman

By ctownman
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ctownman New member

ctownman

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Hey everyone!

I would like to know if there are any rugby league players on here. If there are what exercises do you do. I can't do free weight squats because I had a shoulder reconstruction. How will having worked legs from the gym help out with league.

Thank you

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Lskee Member

Lskee

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Hi ctownman,

welcome to the forums man.

What position do you play in league?

In my opinion league is a very explosive game so you want a workout

that's focused more on that

Just to clarify something, your shoulder is stuffed so you can't squat because you can't put the barbell on your shoulders??

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ctownman New member

ctownman

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Thanks man it's nice to be here.

Well I dislocated my shoulder and when my I'm holding the bar my left shoulder is pushed back into a uncomfortable position.

I play centre and wing but just really newbie with weights so I want to know some good exercises because I heard that power from the legs can help with tackling and quick stepping.

Thank you

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Lskee Member

Lskee

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when my I'm holding the bar my left shoulder is pushed back into a uncomfortable position.

Harden up haha

Anyway's here's a sample of a workout:

Warm up on the bicycle just to get your legs warm and the blood pumping into the leg muscles to get them ready for a rip

Exercise 1:

Squats

5 x 10 (try it with a smith machine because of your shoulder or DB's)

Or Pyramid up to your top set, then begin to pyramid back down.

Top set should be very heavy at 6-8 rep range.

Exercise 2:

Leg curls

Doing drop sets. Load up the plates on these!

Roughly 4-5 weight drops.

Exercise 3:

Leg Press

5 x 10

Don't go to heavy as you have done a good workout on the two previous exercise, Focus on ROM and the muscle.

Exercise 4:

Standing Calf Rises

2x25

Feel the burn in those calf's <3 haha

Exercise 5:

Dumbbell lunges

Yes not a a popular exercise because those showpony guys in the gym stare and think " huh! What a girly exercise"

People tend to think that you must go heavy on legs whilst true, i believe intensity is a lot more important. anyone agree/disagree?

Note: The numbers of sets x reps i throw out are just a rough figure, it might be too much or not enough, but change it to suit your level of experience.

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Shutupandsquat Veteran member

Shutupandsquat

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Lskee, have to disagree (in a way) with you a bit there. I think that the quads should be worked three exercises in a row so they aren't getting a 5-10 minute rest in between; and do front squats instead of back squats 'cause I know what it's like to try squatting with an injured shoulder, and front squats are surprisingly easier. I also think, with the position you play you should be working more hamstring as that's the main sprinting muscle. Calves can be done on the same or a separate day if you wish since they can be trained with anything. Youtube or google some exercises so you know what to do and how to do them. Better to do your own research; that way it gets stuck in your head.

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severe Senior member

severe

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For explosive power, try something as simple as hill sprints.

run up 20mtrs, run back to start, run up to 40 mtrs, run back to start, run back to 20mtrs, run back to start.

Then do some bodyweight squats.

Repeat after a one min rest.

Jelly legs and burnt lungs, but I reckon it would be great for your sport, as you are throwing your own weight around on the field and repeatedly, and the help with your VO2 max would be beneficial. It also mirrors the movements you do on teh field. The hill adds resistence, so the flat field will be a drea,. A few months of this and you will improve your lung health too.

And costs nothing, but time.

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Riccardo Senior member

Riccardo

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Yeah I'd do

Squats

Leg press

Lunges

Stiff leg dead lifts

Curls

Lunges have great carry over into sport IMO.

You should be focusing on hamstrings and squatting with a wider stance and hitting the stiff leg dead lifts hard.

I would also look at doing some box jumps and eccentricless training using a sled or some kind of sprint training.

As for how would building your legs help, I thought that would be pretty obvious? bigger powerful legs makes you faster, powerful, harder to tackle, stronger and a big squat adds inches to your penis.

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Mike Zero Veteran member

Mike Zero

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Thnx for the reply guys. I will do those exercises for sure and let you guys know how it's going. A question, having strong powerful legs.

How does this make the tackle (hit) more powerful?

Excuse the terrible music...

Notice how all the power is generated through the legs. Putting in "big hits" is more about technique and how much pure mass you have behind you (what your bodyweight is). Getting stronger legs definitely won't hurt here, especially in adding "good" bodyweight. Leg strength is more applicable in situations where you have possession though I feel, biggest one being driving the legs and making more yards in the contact and speed off the mark.

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Shutupandsquat Veteran member

Shutupandsquat

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All body parts are essential. You need to work the muscles to balance it out. When you fend, you pull your arm back so your back contracts, then when you extend, you incorporate the shoulder, tricep and chest also. My best advice for the exercises; just research it. A typical back exercise would be

Chin ups

one arm DB rows

Seated rows

Wide grip pull downs

Deadlifts

But there are a whole range of exercises that you can put in.; which is why you should do your research. Good luck

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tinytraps Veteran member

tinytraps

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I would say if playing league is your main goal is league then focus on training movements not muscles.

Strength should be your focus at this time. Look into jim wendlers 5/3/1 or joe defrancos westside for skinny bastards. An increase in relative strength will make you faster and more powerful.

Just out of curiosity what team and age group do you play for?

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ctownman New member

ctownman

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Just started playing league this year. I'm currently playing Senior's reserve.

Lskee:

lol bud, wish I could but I'm a broke university student haha. I will do my research for sure. I see your from ChCh. I'm from there as well, which gym do you work out at?

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Jigga Senior member

Jigga

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If one object had more force applied to it in one direction that another object's force going in the opposite direction (in other words the objects heading towards each other) the object with the most amount of force, wins.

lololololololololol

you da mean physicist bo

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