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Rugby Training

opman

By opman
in General chitchat

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campbo New member

campbo

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at this time of the year it don't really matter what position you play,hit the roads and clock up the k's,build up a big aerobic base as they say.play some touch or tag or just kick around a ball to maintain and improve your skill set.

other thing is hit the gym if you need size this is the best time to work on it otherwise work on your core strength and upper body strength. hope this helps you out.

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tomsammce Veteran member

tomsammce

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how can u possibly fit between number 10 and number 13 with ur huge biceps?

I put little white roid ragers named tom on 10 and 13 so they can observe polynesian genetics when they pass me the inside ball :grin:

Lol i wont pass da pall ill run it str8 uso.

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tomsammce Veteran member

tomsammce

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Lol i wont pass da pall ill run it str8 uso.

In all seriousness do you play rugby too? If so let me know what team so I can avoid my ass getting a hiding.

No bro, i couldnt last a game of rugby lol not fit enough.. im just having u on mate. i played all thru school (5th grade U53kg in 6th form lol) then cut my knee with chainsaw so couldnt run for a year got into weight training and kept doing weights ever since.

do u play U21s for your club?

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Deano Member

Deano

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No bro, i couldnt last a game of rugby lol not fit enough.. im just having u on mate. i played all thru school (5th grade U53kg in 6th form lol) then cut my knee with chainsaw so couldnt run for a year got into weight training and kept doing weights ever since.

do u play U21s for your club?

You should play Rugby put your strength to good use.

Nah just 1st xv, probs u21s this upcoming year (rugby or leauge cant decide).

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Specter Senior member

Specter

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You should be working on strength/speed/explosiveness.

Save the fitness stuff for closer to the start of the season. Loose forwards need to be ultra fit.... mid fielders need to look pretty and set up the tries with powerful running.

Agreed :nod:

Hey any rugby backs out there? I want to start pre season training now for senior rugby. What do guys out there that play in the centers (2nd 5, Centre) do?

If your in the centers mate, like NZMM said concentrate on the strength/speed/explosiveness..a good combination of training is plyometric execises and explosive weight execises(Dont forget Core execises, having good core strength is a must have in rugby), but dont hesitate to get in some road running with added sprints eg.. Power pole to power pole etc...and yes centers do need to look pretty..comes with the position of playing 2/5 0r Center :grin:

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tomsammce Veteran member

tomsammce

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No bro, i couldnt last a game of rugby lol not fit enough.. im just having u on mate. i played all thru school (5th grade U53kg in 6th form lol) then cut my knee with chainsaw so couldnt run for a year got into weight training and kept doing weights ever since.

do u play U21s for your club?

You should play Rugby put your strength to good use.

Nah just 1st xv, probs u21s this upcoming year (rugby or leauge cant decide).

na mate, rugby doesnt interest me anymore... theres alot more to rugby than strength lol you should know that seeing you are the one who plays it..

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Mike Zero Veteran member

Mike Zero

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Save the fitness stuff for closer to the start of the season. Loose forwards need to be ultra fit.... mid fielders need to look pretty and set up the tries with powerful running.

I disagree, I think the earlier you start fitness training the better. That way you can spread it out more and it won't effect your strength as much.

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PeterDolan Veteran member

PeterDolan

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Save the fitness stuff for closer to the start of the season. Loose forwards need to be ultra fit.... mid fielders need to look pretty and set up the tries with powerful running.

I disagree, I think the earlier you start fitness training the better. That way you can spread it out more and it won't effect your strength as much.

Me too MZ, 2-3 sessions per week of high intensity stuff + speed work + strength/power work

Although when I trained I just trained strength year round and only did cardio pre season and during the season. Not good idea for a halfie but I got by fine

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nzmusclemonster Senior member

nzmusclemonster

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Save the fitness stuff for closer to the start of the season. Loose forwards need to be ultra fit.... mid fielders need to look pretty and set up the tries with powerful running.

I disagree, I think the earlier you start fitness training the better. That way you can spread it out more and it won't effect your strength as much.

Not sure when your last speed session was Mr Zero, but I suggest you try doing 3 x 100m sprints and 5 x 50m sprints mixed in with a couple other drills in a session and see how you feel after. Do enough of that and your fitness will be more than enough.

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Muzz Junior member

Muzz

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Hey Opman,

Seeing that it's Summer now, you have a ton of time to add on some Mass before the Kick off of Rugby Season.

Although I wasn't a full time Center (I played 2nd Five on odd occasion, Halfback, Wing and Fullback-Preferable Position) bearing in mind, I was alot bigger then.

We (Backs) all trained the same way.

We'd hit the gym for a few months over the summer period (Actually a couple of weeks after the last season finished). Alot of the Heavy Stuff (Bench, Squats, Deads).

When it came to the Cardio, we only did 3 x Long Runs a week.

10weeks out from Kick Off, we'd up the anti. Thats where the explosive training came into effect. The weight training would still stay relatively the same, however, exercises were done with slightly lighter weights, and in a 3,1,2 fashion (3seconds down, 1second up, 2seconds hold at the top of the movement), and ALOT OF CORE WORK!!!!

The Cardio side of things were upped to 4xruns a week (Morning and Arvo Training's 4days a week, for 4weeks).

The Final 6 weeks Pre-Season is where it got Hard! Sprint Training (Alot of Hill Sprints-IMO the Fastest Way to get explosive speed and fitness!), Agility Training, Ball Skills....Full On!

This training would continue on in through the first few weeks of Season, however tapers off to the point where we would only be in the gym 3x a week (Upper/Lower Body Splits- Maintenance). The Coaches didn't want us to burn out during season, so it made focusing on Rugby (your Position and Game plan) a lot easier.

We knew all the Hard Work we'd put in over Pre-Season came in handy, as we'd be fitter than nearly everyone. It's the Key! Fitter Body, Fitter Mind.....Much easier to think under pressure!

Rough Program (What i've done in the past)

*Up until 10weeks out: Heavy Weights, Cardio (Long Runs - 3 x week).

*Week 10-6 Explosive Weight Training (3,1,2), Cardio (Long Runs - 4 x week).

*Week 6-0 (Kick Off), Sprint Training (Fartlek Type Training, if you run 100m, practice and train the 200m etc), Hill Sprints, Agilty Training, Ball Skillls. IMO Emphasis should be on Hill Sprints! You'll get Very Fit in a very short time! (Don't forget to time your runs, compare during the 6weeks).

Let us know how you get on,

Good Luck

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ssw Junior member

ssw

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lol@ab's coach...

really depends on what sort of shape you're currently in bro.

Identifying your strength and weaknesses and building a programme to sort that ish out is everyone's dilemma hence good strength and conditioning coaches are worth their weight in gold for professional rugby teams etc etc...

Might need to get some strength, fitness and speed testing done before deciding on what ish to do...

all the best with the training :)

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opman New member

opman

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Hey thnx everyone for the help aye. Well I'm currently at 92kg and I am cut up (not bragging lol) This is an example of what I do

Chest

Bench press 120kg 2 sets 6 reps then 100 kg max,

Db press 45kg 3 sets of 6,

Pectoral flies 22.5kg 3 sets of 8 ,

Push up's super set with Fatman push ups 3 sets of max

I have a 3 min rest in between sets

This is just an example of 1 of the work outs I do during the week but I hit the gym 4 times a week and do 1 group each session for example mon=biceps, tues = shoulders etc... Never done any explosive stuff. What exactly does it do. I want to gain more strength but not be so slow around the field.

Peace

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