Gym Training?

Depp

I have access to my school gym twice a week for an hour each time, what would be the best programme for me to do. I play Prop (mainly loosehead) at u19 level. I really want to try and strenghten my neck muscles as I allways have horrible aches in my neck the day after a match and see it as a weakness. I would also like to train for speed and general fitness also. Thanks a million for any help its just i dont wanna jump in to something thats wrong and injure myself.

eroo

Depp wrote: »

I have access to my school gym twice a week for an hour each time, what would be the best programme for me to do. I play Prop (mainly loosehead) at u19 level. I really want to try and strenghten my neck muscles as I allways have horrible aches in my neck the day after a match and see it as a weakness. I would also like to train for speed and general fitness also. Thanks a million for any help its just i dont wanna jump in to something thats wrong and injure myself.

If your school has access to a Strength and Conditioning Coach, then you should consult with them.

How long have you been physically training? i.e. have you lifted weights before, if so how long?

A single strength or power training session a week coupled with anaerobic fitness training(intervals, fartlek etc) would help you. However without being functionally screened and prescribed a training programme by a Strength and Conditiong Coach, I wouldn't advise jumping into anything tbh!

Sangre

As a prop (or any player) you will not go far wrong working on your deadlift, squat and bench press, especially the first two. Other great compound lifts are pendlay rows, overhead press, dips and chin ups. Maybe look into starting strength by Rippetoe (cliched but it bloody works!).

Dave Joyce

I allways have horrible aches in my neck the day after a match and see it as a weakness. I would also like to train for speed and general fitness also.

Firstly, I would make sure that you have no underlying problems with your neck and perhaps visit a physio.

Secondly, why not get a personal trainer to do a programme for you and in particular work with you on your technique.

maherro

For a prop ALL your power comes from your lower back and thighs as long as you keep working these areas, esp. using squats you should have enough power at least.

As for the aches, are we talking about being very raw around the neck or deep muscle aches? If its the former and you're new to the position then it'll just take getting used to, however if its the former you need to do two things

1) Consult with a physio and make sure you're stretching your neck before matches or scrummigging sessions

2) Make sure your technique is as good as it can be! You can have all the power in the world and it won't matter a jot how strong you are - you won't be able to bring it into play if your technique is bad. A prime example of this is Tony Buckley in Munster. Theoretically he should be an animal in the scrum but because his technique is poor he regularly gets minced. The most important tip I could give is keep your arm up as this will force you to straighten your back.

peterako

Sangre wrote: »

As a prop (or any player) you will not go far wrong working on your deadlift, squat and bench press, especially the first two. Other great compound lifts are pendlay rows, overhead press, dips and chin ups. Maybe look into starting strength by Rippetoe (cliched but it bloody works!).

Very sound advice.

Most of your power comes from your Hips/Glutes and the Core to transmit it.

Lift HEAVY but with excellent form, rest and eat well

jack01986

Any suggestions on what gym work a back should be doing? Ive done weight programmes before just for gereral fitness as well as rowing so im not new to the gym, im lacking in specific exercises for rugby really.

Daragh86

jack01986 wrote: »

Any suggestions on what gym work a back should be doing? Ive done weight programmes before just for gereral fitness as well as rowing so im not new to the gym, im lacking in specific exercises for rugby really.

Just keep the hair gel stocked up and leave the weights to the forwards

peterako

Same advice for a Back.

Proper Squats and Deadlifts.

Keep the core strong (Overhead squats etc.)

But that's just my opinion.....and I ain't no Rugby coach!

Hairgel and fake tan optional.....unless the gym has mirrors.....

Colm_OReilly

What position in the backs are you playing?

Let me know and I'll advise accordingly.

jack01986

Cheers Colm I normaly play centre or wing. Thats what ive been normaly doing not so much deadlifting recently but can start back up.

Depp

Was in the gym today, did 10 press-ups, sit ups and some stretches for a warm-up, spent ten minutes on the treadmill, 5 minutes on maximum grade(15), 10 minutes on the bike. I then did twenty reps bench pressing 40k, then 20 dead lifts of the same weight, then 20 squats at the same weight again. After that I did 50 lifts on a machine designed to strengthen the abs(I don't know the name of it). Then I finished with 10 minutes on a rowing machine. is that a good plan??? any help much appreciated.

EDIT:fake tan is NOT optional!!!

Colm_OReilly

jack01986 wrote: »

Cheers Colm I normaly play centre or wing. Thats what ive been normaly doing not so much deadlifting recently but can start back up.

For a centre, assuming a relative level of strength/speed/stamina etc, i.e. no athletic deficiencies We need you having the ability to sprint off the bat and hit rucks hard/stabilise.

Front Squats are a good strength exercise, particularly as you need to run low/hard and pump the legs in offensive situations.

Power Snatches, followed by overhead squats would be good for the power/snap off the bat, and stabilisation.

You can't really go wrong with strict/weighted pull ups as well.

This is all assuming everything is in running order and we've nothing else to address.

Depp,

I'm afraid to tell you what you did was largely a waste of time. As a prop strength is your top priority atm. Starting Strength would be a good starting point for you. Google it, and ask Santa for the book.

Of course, all this is given without knowing you guys, what you're doing, any issues we'd address, checking form, knowing recovery times, training and match schedules and getting feedback from you like we'd prefer.