Weights and fitness training for a new rugby forward?

Bassfish

Howdie, I've just gone back playing rugby for the first time since i was a wee fella. I'm a relatively big guy so I've been placed in the forwards- 2nd row/back row. Loving it so far but the problem is I'm simply not fit enough or strong enough. I need to increase my strength from head to toe and need to get fitter.
So what i would appreciate is some advice that would help me do things like lift lads In a line-out and drive forward in the scrums. Any help appreciated, cheers.

Turbo_diesel

Bassfish wrote: »

Howdie, I've just gone back playing rugby for the first time since i was a wee fella. I'm a relatively big guy so I've been placed in the forwards- 2nd row/back row. Loving it so far but the problem is I'm simply not fit enough or strong enough. I need to increase my strength from head to toe and need to get fitter.
So what i would appreciate is some advice that would help me do things like lift lads In a line-out and drive forward in the scrums. Any help appreciated, cheers.

I'm no expert here but I would imagine if you had access to train with a prowler sled it would be great for Rugby. I would imagine it would have a great carry over to pushing in the scrum while it's also a great fitness tool.
Implementing power cleans into your training would also be great for generating explosive strenghth for the line-out. You may also find the following articles interesting. Also google Bill Starr training for football.
http://www.elitefts.com/documents/lifts_for_football.htm

http://danjohn.net/2010/03/inseason-training-for-football/

Bassfish

Turbo_diesel wrote: »

I'm no expert here but I would imagine if you had access to train with a prowler sled it would be great for Rugby. I would imagine it would have a great carry over to pushing in the scrum while it's also a great fitness tool.
Implementing power cleans into your training would also be great for generating explosive strenghth for the line-out. You may also find the following articles interesting. Also google Bill Starr training for football.
http://www.elitefts.com/documents/lifts_for_football.htm

http://danjohn.net/2010/03/inseason-training-for-football/

Cheers man

jugger0

Have you ever lifted weights before? how much do you weigh?

In my opinion the lifts which have helped me the most in regards to rugby performance (running over people,driving people back in the tackle etc..)

(1. Front squats/back squats
(2. Power cleans
(3. Romanian deadlifts

Make these your bread and butter and you'll do well, for the love of god make sure your form is decent before you add mad weights to the bar tho.

Endurance wise, sprint sprint sprint... none of that 30 mins at a snails pace shoite, completely useless for rugby.
Sprint for 10 seconds, stop and complete 20 pushups/squats/wrestle a mate and sprint again for another 10 seconds, rest, and do again.

Bassfish

jugger0 wrote: »

Have you ever lifted weights before? how much do you weigh?

In my opinion the lifts which have helped me the most in regards to rugby performance (running over people,driving people back in the tackle etc..)

(1. Front squats/back squats
(2. Power cleans
(3. Romanian deadlifts

Make these your bread and butter and you'll do well, for the love of god make sure your form is decent before you add mad weights to the bar tho.

Endurance wise, sprint sprint sprint... none of that 30 mins at a snails pace shoite, completely useless for rugby.
Sprint for 10 seconds, stop and complete 20 pushups/squats/wrestle a mate and sprint again for another 10 seconds, rest, and do again.

Cheers for that advice. Could you actually explain those three lifts to me? The weights i've done in the past have mainly been the machines in the gym, haven't done much free weights.

jugger0

Bassfish wrote: »

Cheers for that advice. Could you actually explain those three lifts to me? The weights i've done in the past have mainly been the machines in the gym, haven't done much free weights.

Uhhhh no way man, you're gonna need someone to show you how to do those in real life so they can correct your form, ask a personal trainer to show you how.

WeeBushy

Youtube them to get an idea of what they are if you want, but get someone who knows what they are doing to teach your correct technique or you'll end up hurting yourself.

Bassfish

WeeBushy wrote: »

Youtube them to get an idea of what they are if you want, but get someone who knows what they are doing to teach your correct technique or you'll end up hurting yourself.

OK will do, thanks for the advice folks

Wollwead

Turbo_diesel wrote: »

I'm no expert here but I would imagine if you had access to train with a prowler sled it would be great for Rugby. I would imagine it would have a great carry over to pushing in the scrum while it's also a great fitness tool.
Implementing power cleans into your training would also be great for generating explosive strenghth for the line-out. You may also find the following articles interesting. Also google Bill Starr training for football.
http://www.elitefts.com/documents/lifts_for_football.htm

http://danjohn.net/2010/03/inseason-training-for-football/

If you want to get as much benefits and save a lot of money on a prowler and weights, just get an old 100LBish tyre and a harness, connect it to the tyre, attach it to thyself and go for it! Will increase your power and explosiveness perfect for the position you're trying to play in. Again shorts bursts could be the way to go or you could drag the damn thing 200-300m at whatever pace, that will get the heart pounding baby! Check this out:
http://crossfitmobile.blogspot.com/2011/06/training-for-games-day-1.html

I do different routines with th tyre every week/2 weeks and it really improves lower body power. Do it do it do it, go on:D;)