Rugby - Training Tips

[Tom1234]

Hey guys,

Im 19 soon 20 and ive been playing rugby at a reasonbly high lvl all through school but now that i have left ive decided to try to get bigger and stronger to try and compete at higher levels at university.

Im totaly new to this so any advice would be very welcome.

Im about 13.5 stone atm, would idealy like to reach 16 stone with the musclular build to match the weight.

As a student I can easily fit in the time for a 5 - 6 day workout but need the tips on training techniques.

At the moment i am doing 3 x 8 reps on 22.5 kg Fly presses

3x8 Bicep curls at 20kg

among others i dont know the names of lol as you can see im totaly new and in need of advice

 

[CowPimp]

Sounds like you just need to build a good base of strength to start. Getting specific is really not necessary just yet. Flys and curls are also going to do virtually nothing for your on field performance.

Please go read the stickies and put something together then come back and let us know what you came up with.

 

[danchubbz]

I gotta a few rugby mates who do it 4 a living and their bread and butter exercises are bench, squats, power cleans, shoulder press, deadlifts and bent over rows, basically all the old favourites!!!!!

Depends if your new to it it might be too much, ask your coach for advice.

 

[rmcfar]

depends where you play
if you are a forward id spend most of my time working on overall strength (focus on legs and core)
if you are hoping to be 16 stone id assume you are a forward.
calves, and hamstrings are huge in scrums and should deffinetely not be overlooked. like cp said read the stickies and piece together a workout and then let the pros pick it apart (pros being people that arent me)

 

[Tom1234]

i play 6 / Blindside flanker so basicaly 16 ST wud be my ideal weight, Size is benefecial for intimidation obvisouly as for strength mainly Legs obviously for scrummage but also Arms come into it for tackling/depossesing people my entire body is involved in one way or another really, as for piecing together a workout half the stuff in the stickies are names for workouts which dont really mean alot to me if someone could explain/direct me to a site that explains what each excorsize involves it would help alot.

 

[GFR]

Dead lifts
SLDL
Squats
Military press
Bench press
Rows Pullups
Dips


That is 99% of what you need to do in the weight room

 

[Tom1234]

this may sound dumb lol but could you explain how to do each of them, and what SLDL stands for?

Thanks for taking the time to help me out

 

[GFR]

this may sound dumb lol but could you explain how to do each of them, and what SLDL stands for?

Thanks for taking the time to help me out

http://exrx.net/Lists/Directory.html

 

[CowPimp]

this may sound dumb lol but could you explain how to do each of them, and what SLDL stands for?

Thanks for taking the time to help me out

http://www.bsu.edu/webapps2/strengthlab/home.htm

SLDL = stiff legged deadlift