Tuesday, May 1, 2012

Rugby Weights Training for Power


Weights Training

Weights training for rugby can be very position specific; so here I am going to give typical training exercises that rugby players of all positions can perform. Within season weights training may be only limited to 2 days a week and therefore multiple body areas need to be targeted so that all muscles are fully trained. Dynamic, compound exercises like squats and bench press should be in every rugby players training routine. Off-season weights training can be performed more often but the dynamic exercises should always be performed.

Squats - View

These are good for all rugby players especially the forwards and should be performed in a pyramid fashion with 4 sets. The final set should be 2-3 reps of maximum weight.

Side-Step Squats - View

These are similar to lunges except that you lunge at a 45% angle. This strengthens the groin and the inner quads, which are crucial for a powerful, quick side step. For this exercise you should not use a heavy weight to begin with as injury is commonly associated with this exercise. Use a light weight and gradually build up. 3 working sets of 10-15 reps would be adequate with this exercise.


Deadlifts - View

A classic exercise for every rugby player, which provides good back and hamstring strength as well as maintaining your core stability. Like the squats, dead lifts should be performed by a pyramids fashion with 4 sets to a 2-3 rep final set.


Power Cleans - View

This is an excellent exercise for raw power. Mastering the power clean can be fairly hard and therefore light weight exercises should be performed in order to gain sound technique. 4 sets of 10-12 reps creates good power and muscular endurance.



Bench Press - View

A strong upper body is paramount for every rugby player and no better exercise can give you a strong upper body than the bench press. 4 sets pyramid fashion to a 2-3 rep final set.



Seated Military Press - View

Strong shoulders enable a rugby player to powerfully ruck, maul, scrummage and lift. Solid shoulders also help a rugby player to tackle harder and make contact more dynamically. The military press can be performed either dumbbell or barbell in a pyramid fashion with 4 sets to a 2-3 rep final set.



13 comments:

  1. Everything is very open with a really clear explanation of the challenges.
    It was definitely informative. Your site is useful.
    Thanks for sharing!

    Here is my weblog :: healthy diet plans for women to lose weight

    ReplyDelete
  2. Greetings! Quick question that's completely off topic. Do you know how to make your site mobile friendly? My blog looks weird when viewing from my iphone. I'm trying
    to find a theme or plugin that might be able to resolve this issue.
    If you have any recommendations, please share. With thanks!


    Also visit my site; Trimextrin

    ReplyDelete
  3. Link exchange is nothing else but it is only placing the other person's webpage link on your page at suitable place and other person will also do same in favor of you.

    Look at my weblog :: diet plans that work fast

    ReplyDelete
  4. I am sure this paragraph has touched all
    the internet viewers, its really really fastidious article on building up new webpage.


    My blog post please click the next website page

    ReplyDelete
  5. Hello there! This article could not be written much better!
    Going through this article reminds me of my previous roommate!

    He constantly kept preaching about this. I'll forward this post to him. Pretty sure he'll have a
    very good read. I appreciate you for sharing!

    Feel free to visit my website Buy Trimextrin

    ReplyDelete
  6. Great items from you, man. I've keep in mind your stuff previous to and you are just extremely fantastic. I actually like what you have obtained here, certainly like what you are saying and the way in which in which you say it. You are making it entertaining and you still care for to stay it wise. I can't wait to learn much more from you.
    That is really a great site.

    Feel free to visit my web page - http://trimextrindiet.com

    ReplyDelete
  7. When I originally left a comment I seem to have clicked on the -Notify me when new comments are
    added- checkbox and from now on each time a comment
    is added I get four emails with the exact same comment.
    There has to be a means you can remove me from that
    service? Cheers!

    Here is my blog ... Trimextrin Diet

    ReplyDelete
  8. bookmarked!!, I really like your web site!

    Feel free to surf to my weblog Lean muscle x

    ReplyDelete
  9. Way cool! Some extremely valid points! I appreciate you writing this write-up and the rest
    of the website is really good.

    Check out my homepage; Dermarose

    ReplyDelete
  10. Hi there! I know this is kinda off topic however I'd figured I'd ask.
    Would you be interested in exchanging links or maybe guest writing a blog post or
    vice-versa? My site covers a lot of the same subjects as yours
    and I feel we could greatly benefit from each other. If you're interested feel free to shoot me an e-mail. I look forward to hearing from you! Fantastic blog by the way!

    Here is my weblog - Diet Patche Reviews

    ReplyDelete
  11. I have learn several just right stuff here. Certainly value bookmarking for
    revisiting. I surprise how a lot effort you set to make the sort of great informative site.


    Check out my web site; Liposom facts

    ReplyDelete
  12. Hiya! I know this is kinda off topic but I'd figured I'd ask.
    Would you be interested in exchanging links or maybe guest
    authoring a blog article or vice-versa? My site goes over
    a lot of the same subjects as yours and I believe we could greatly
    benefit from each other. If you happen to be interested
    feel free to send me an email. I look forward to hearing from you!
    Great blog by the way!

    Here is my page; Ripped Muscle Xtreme

    ReplyDelete
  13. I could not resist commenting. Exceptionally well written!



    Feel free to visit my weblog; Build muscle

    ReplyDelete