Rugby Workouts

Normstorm

Hi all,

Last season was my first year playing rugby and while it was great craic, \i really put more effort into the social side than the playing side.

This season I want to make a huge effort to get into shape and help make a difference to the team. I'm a prop (6ft tall, 100kg - not the heaviest prop out there!) and so am really looking to build explosive strength and speed.

Can any of you guys recommend any good workouts or specific excercises for a prop forward that you've found effective.

Any and all help appreciated!

colman1212

I would think lots of leg work would be a great start, squats, deadlifts, power cleans. A lot of professional rugby teams are really starting to focus on the olympic lifts these days from what I hear.

Da Za

Weightlifting lifts are good but are so technical that a huge amount of time has to be invested in them to get any return and to be proficient with them.

Best thing would be to squat, bench and deadlift.

Squat and deadlift in one session a week. Choose one to do heavy but for reps and the other a more speed oriented. Do some rows and ab work after.

(Squat deep and don't go near box squats - box squats have their place if done properly- certainly don't take that recent vid of the Leinster strength coach having players doing high box squats against bands of how to complete them properly- man hasn't a clue)

And the other session have as a bench, tricep and delt type session.

Plainly just get stronger. The Stronger you are the more explosive you'll be with a purpose.

Orlaw3136

Work in some sprinting up hills into your weekly routine as well (something like 60 secs pegging it up a proper hill, jog down to recover, repeat for 10 minutes) and/or interval sprints with a weight tied on to your waist. When I played I used to try and do this like you might on the pitch - i.e. with a ball in your hands some of the time, and at the start of each sprint throw yourself down on the deck, count to 5, then get up and break, trying to explode into the sprint from a prone position/crouched.

Alf Veedersane

Compounds are your friend. Squat, bench, deadlift, overhead press and rows. Get down and dirty with a prowler too,if your gym has one. Good for replicating leg drive you'll need at scrum time.

Normstorm

Cheers for all the advice, really appreciate it. I think I'm going to start the following workout from tomorrow on: http://www.ironaddicts.com/forums/showthread.php?t=8050

It puts an emphasis on the compound lifts, so looks good.

What do you guys think?

Burkatron

Normstorm wrote: »

Cheers for all the advice, really appreciate it. I think I'm going to start the following workout from tomorrow on: http://www.ironaddicts.com/forums/showthread.php?t=8050

It puts an emphasis on the compound lifts, so looks good.

What do you guys think?

You're into your season now right?? The bulk of your of s&c work should've been done by now if that's the case!

Anyway, that program isn't the best (or worst) in season or out! If you're in season, its too much on top of your rugby training & match days! If it's off season you'd be better off squatting 2x weekly than benching 2x weekly so a small tweek should fix that!

Duck's hoop

Use an indoor rower. Lot of clubs use them now, one of the best fitness/torture machines going.

Check C2 website and here http://therowingcompany.com/training/rugby_llanelli

They don't call it the lie detector for nothing..!

Mellor

Normstorm wrote: »

Cheers for all the advice, really appreciate it. I think I'm going to start the following workout from tomorrow on: http://www.ironaddicts.com/forums/showthread.php?t=8050

It puts an emphasis on the compound lifts, so looks good.

What do you guys think?

I think its a overly complicated on paper. What day comes next? Do you keep rest period as prescribed and change lifting days or change rest periods to maintain lifting days. etc etc
You want a weights routine to supplement your rugby training. There's no reason it can't be quite simple. That's a 4 day/9day split or something. Will you be lifting every second day in season?
There's a lot of doubling up and alternating for the sake of it, doing flat BB/inclined DB one day and incline BB/flat DB the next. Why.

That program could basically be condensed into much less text.
Easier to write down = Easier to follow, imo

chriity139

For most rugby players the workouts will be the same regarding power.

Focus on the compound moves squats, bench and deadlift then work in sprints, hamstring exercises like stiff leg deadlifts.

Most important part would be to build a strong core.

Just out of interest who do you play rugby with