Thank you Sprogg, I mainly play on the Wing but I would like to try some different positions out on the backline this season. I play for Buckingham in the UK.
Tom
TommyT,
The video I posted above shows that even at the top level players are sort of all over the map on their training. Each club has a programme, each athlete has certain things going on. While I think you can somewhat standardize off-season, in-season training is going to be dependant on how you’re doing physically. What volume of training can you handle, and still be able to play at 100% on Saturday? What kind of recovery work are you doing?
Just some random thoughts for you. Good luck!
NR - Phoenix Rugby Club (Phoenix, Arizona, USA)
That video and many others I’ve seen of professionals shows that some really don’t know what they’re doing. Why bounce a bench of your ribs and lift your bottom of the bench like the player at 0:55 ?
Note that they are lifting before their rugby session - there’s no reason to avoid this, just ensure your diet is adequate. I always train AM/PM, either both weights or one weights and one conditioning (or two weights one conditioning). The more you can get into each day, the more days you have to recover before the match (in season).
Another possibility is putting a speed session before a hypertrophy/volume weights session. Just make sure the first session does not interfere too much with the second (a max weights session or plyometrics after repeated intervals might not work so well).
Speed or lighter lifting could be good, but as an addition to something heavier earlier in the week, not instead of heavy strength work.
Also bear in mind that this video is from the week before an international. Prioritise at the right times; try to get more training done in the week before an easier fixture than a cup final, for example.
I found doing weights during lunch at school in the school weight room(Very basic, just some squats, benches, and maybe some isolation. I was training 4 days a week, so i simply maintained my lifts) didnt affect my performance too much. I had an hour or two to recover, and my performance didn’t suffer at all. As for conditioning, i found it to be a waste of time, since 4, 2 hour practices a week will give you plenty of conditioning. I never found the sprints or intervals we did to be of any use either. Simply playing the sport increased my rugby specific conditioning much better than printing ever did. Guys there were much fitter than me but found themselves gassed during games because they didn’t have the rugby specific conditioning I did. And EAT AS MUCH AS YOU CAN. I stuffed my face all the tie during the season, and I actually got leaner from all the running.
You have to be a fucking MAN to play rugby. Those guys in that video were studs.