Click Here to Leave a Comment Below 0 comments. Leave a Reply: Save my name, email, and website in this browser for the next time I comment. Copy link. Copy Copied. Powered by Social Snap. Safety Bar Squat 2. Cambered Bar Squat 3.
Single Leg Sprinter Squat 4. Front Squat 5. Farmers Walk. Bench Press 2. Incline Bench Press 3. Trap Bar Shoulder Press 4. Steel Log Shoulder Press 5. Push Press. Power Clean work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3.
Incline Bench Press work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3. Steel Log Press work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3. Good Morning with Cambered Bar week 1 — 4 x 8, week 2 — 4 x 6, week 3 — 2 x 5, 3 x 3. Steel Log Power Clean work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3. For example, training volume should decrease during the playing season to allow for recovery between matches.
However, during the off-season, training volume and intensity should peak. This program is designed for weeks prior to the start of the competitive season, better known as pre-season. The main areas that it will develop are:. The assumption is that you already have a sound background in strength and conditioning training, are currently injury-free and want to stay that way , have just completed a good off-season period of training, and are getting ready for the upcoming competitive season.
Every good workout starts with an appropriate warm up and ends with a thorough cool down. Warming up properly can reduce your risk of injury and facilitate a good workout while cooling down properly is the first step toward full and speedy recovery.
Pulse raiser — the pulse raiser is the part of the warm up that gets you warm. Usually comprising of a few minutes of progressive cardio, the pulse raiser elevates your heart and breathing rate, increases your core temperature, and pumps oxygenated blood into your muscles.
This helps buffer them against the effect of lactic acid. Warm muscles flex and contract more easily so — all in all — the pulse raiser is pretty important. However, five minutes or so is all that is needed.
After all, you are trying to warm up and not wear yourself out. Do not be tempted to turn your pulse raiser into a cardio workout. Joint mobility — your joints are made up from two bones that come together to form a union.
For these bones to articulate smoothly, they need to be properly lubricated. Your joints are lubricated with synovial fluid which is produced on demand. Joint mobility exercises take the target joint through a small but then increasing to large range of movement to maximize synovial fluid production.
Good examples include shoulder shrugs, shoulder rolls, arm circles, wrist rolls, shallow knee bends, ankle circles and waist twists. Mobility exercises should leave your joints feeling fluid and loose. Do one exercise for each major joint — 10 to 20 reps per exercise should suffice.
Dynamic stretches — when it comes to stretching, most people think of the static variety where stretches are held for a predetermined length of time. This type of stretch is fine in a cool down but not ideal for warm ups. For starters, static stretching tends to cause muscle relaxation which can inhibit force production. Also, static stretches tend to cause your temperature to fall. Dynamic stretches can often look like joint mobility exercises and frequently overlap as they are very similar.
Shallow progressing to deeper lunges, squats to overhead reaches, forward leg swings, side bends, and lunges with a twist are all examples of dynamic stretches. You should only need three to five dynamic stretches to prepare your major muscles for the workout to come. Ten reps of each should be sufficient. Do not perform dynamic stretches too quickly so they become ballistic stretches. Ballistic stretches are more likely to cause injury. Is it ever okay to do static stretches as part of a warm up?
If a tight muscle makes a particular exercise difficult, you can stretch it off using static stretches. For example, if tight hip flexors make squats and lunges difficult, or tight pecs prevent you from pulling the bar to your chest during barbell rows, deactivate these troublesome muscles with targeted static stretching. This does, however, require a good working knowledge of muscles and movements. Movement prep — inactivity can lead to inhibited muscles.
Movement prep exercises are designed to wake up specific muscles to ensure they are firing properly e. Movement prep exercises should be selected according to your needs and what workout you are about to do.
Ramped practice sets — to ensure your technique is solid and to ease gradually into your main workout, ramp up to your intensity levels gradually. For example, perform several light sets of your chosen exercise or progress from fast jogging to running prior to sprinting.
This provides the perfect opportunity to assess your energy levels and adjust your workout up or down depending on how you feel. Jumping straight in to an intense workout, even after warming up, will make it feel harder than it needs to. This can cause you to lose confidence and may mean you fail to perform. How long should your warm up be? The answer to this is — it depends. Cold weather, advancing age, an intense workout, a long period of inactivity beforehand; these factors would suggest a longer warm up is required.
Adjust the length of your warm up so that, when it is done, you feel as though you are ready to start your main session. Take as long as necessary but no longer; there is no need to waste your valuable energy.
Warming up should never be rushed; it could be the difference between a good workout or getting injured. Warm ups not only prepare your muscles and joints for exercise but your brain too. Use your warm up as an opportunity to get in the zone so you can concentrate fully on the workout to follow. With this information, you should be able to create your own warm up routines but to help you on your way, here is a general strength and conditioning warm-up that will get the job done.
Start easy, increase intensity gradually so that, by the end, you are warm and slightly out of breath. Good choices include running, rowing, and jumping rope. Forward straight leg kicks Prisoner good mornings hip hinge with hands on head Standing chest press and row Lunge with twist Standing overhead press and pull down. The cool down is designed to return your body to its pre-exercise state so that recovery can begin.
This generally involves two main components:. The pulse lowerer — Exercise can cause something called blood pooling. Blood accumulates in your working muscles and needs to be encouraged to leave in a timely fashion once your workout is completed.
Blood pooling may contribute to post-exercise muscle soreness and it also makes sense to try and provide your hard-worked muscles with freshly oxygenated blood to enhance your recovery.
The pulse lowerer involves a few minutes of light cardio during which the intensity is gradually reduced. For example, if you were using a treadmill, simply run for a few minutes before slowing down into a jog and finally a walk. Static stretches — Exercise can cause a phenomenon called adaptive shortening. This describes how a muscle will tighten up unless it is moved through its fullest possible range of movement. For example, most cardio exercises do not take your limbs though very large ranges of movement.
Cycling, running and stepping all use relatively small ranges of movement and may therefore cause adaptive shortening. The same is true of many strength training exercises. Over time, this could lead to reduced flexibility and muscle tightness. To remedy this, it is important to spend a few moments stretching your major muscles after exercise.
To perform a static stretch, ease into a stretched position and exhale. Relax for a few seconds. You should feel the tension drop out of the muscles being stretched. At this point, stretch and little further. Continue this sequence for 30 to 60 seconds and then move onto another stretch. Focus on your major muscles, especially those that were used during your workout. The most commonly tight muscles are the hamstrings, hip flexors and chest so make sure you stretch these.
Do not bounce or force any of your stretches as this may lead to injury. Stretch gently and methodically and back off if you experience any pain. Spend extra time on any muscle that feel tight. Once you have finished stretching, it can be useful to do more foam rolling on any areas that are habitually tight or sore. Warming up and cooling down are undeniably time consuming but if you want to train at your best, recover fully between sessions, and reduce your risk of injury, they are vital components of any workout.
If you want to train hard and often, you need to recover fully between sessions. While these are rest days from training, they are also days where you can enhance recovery by taking a more active role.
On the designated recovery days, taking an active role in recovery will allow you to train harder and get more benefit from the workouts. Contrast therapy can be done in several ways, alternating hot and cold showers and using hot and cold pads on specific areas of your body. Use cold for 1 min, then heat for 1 min and alternate three to five times. Always end on heat. Cryotherapy reduces inflammation, muscle soreness, and pain to increase recovery. There are several different protocols available to use.
It very much depends on what facilities you have available. Good options include:. Full body immersion in a bath full of cold water and ice Lower body immersion in a trash can full of cold water and ice A cryotherapy chamber Massage using a block of ice Immersion in a cold river, lake or the sea Rolling in snow Ice packs placed on specific areas of the body e. There are different types of massage available including deep tissue-type sports massage to more superficial and relaxing Swedish massage.
Massage is best done by a trained masseuse but you can also do it yourself although you will be limited to working on your legs. There are dozens of foam rolling exercises you can try, but the following provides an ideal starting point for post-training recovery.
Start off with light pressure and increase as you warm up. Prepare your muscles for foam rolling with some light cardio and mobility exercises. ITB — the iliotibial band, ITB for short, is a band of fibrous tissue that runs up the outside of your upper leg from your knee to your hip. If allowed to become tight, the ITB can cause a lot of pain and discomfort. Lie on your side and place the roller under your lowermost leg. Bend your upper leg and place your foot on the floor to take some of your weight.
Roll up and down the roller from the outside of your knee to the outside of your hip. Spend an equal amount of time on both legs.
Once you are more comfortable with the pressure of the roller, place your legs together to increase the weight on your roller and the depth of your massage. Hamstrings — sit up straight with your legs extended and your hands on the floor either side of your hips. Position the roller behind your knees.
Using your arms to move you, roll up and down, so the roller goes from the back of your knees to just below your butt. Cross your legs and do one hamstring at a time for a deeper treatment. Quadriceps — Lie on your front and rest on your elbows.
Place the roller under your thighs. Using your arms to push you, roll up and down from your knees to your thighs.
To go deeper, cross your legs and roll one leg at a time. Glutes — sit on your roller with your legs bent and feet flat on the floor. Cross your right ankle over your left knee.
Roll your butt back and forth under your butt and shift your weight from side to side. Upper back and thoracic spin e — lie on your back with your legs bent. Place the roller under your shoulders, a few inches below your neck. Roll the roller slowly down your upper back to until it is roughly level with your lower ribs.
Do not roll down to your lower back. This should happen less often as you become used to the exercise. Roll back up to your shoulders and repeat.
Once you have made two or three passes up and down your thoracic spine, position the roller behind your shoulders, lie back, and let the weight of your upper body extend your thoracic spine. Hold this position for 30 to 60 seconds before gently rolling onto your side, getting onto your hands and knees, and carefully standing up. While stretching sore, stiff muscles may be uncomfortable initially, doing so will speed up recovery, restore range of motion, and help reduce DOMs.
As rugby is a full body activity, you need to stretch all your major muscles. Prepare your muscles for stretching by performing a few minutes of light cardio, foam rolling, or doing it after a recovery workout. If you stay at the POB for 15 seconds or so, you will feel your muscles relax slightly, and you should then be able to move into a deeper stretch.
This happens more readily if you a relax mentally as well as physically and b do not hold your breath. Continue extending the POB as many times as you can until you reach your real end of range. Once you are there, hold for a further 15 to 30 seconds to maximize your flexibility training.
Move into POB and hold for seconds As you feel your muscles relax, move a little deeper to new POB Keep your body relaxed and breath steadily Repeat steps one to three a couple more times until you reach your true flexibility limit Hold this final position for 15 to 30 seconds Slowly ease out of the stretch. As with all types of stretching, do not force the stretch and if you feel any burning or shaking back off and use a less extreme POB.
Compression clothing should be worn continuously for best results — during everyday activities and even during sleep.
The best compression clothing is snug but not so tight it cuts off circulation and is also breathable. Needless to say, compression clothing may be impractical during hot weather but is perfect for wintertime. With seven recovery strategies to choose form, you should be able to find one or two that you can use on rest days.
This program is built around three four-week progressive training blocks. Each block is similar but is slightly more demanding than the one that preceded it. Wrestling has excellent carryover to the contact elements of rugby, mental toughness and is pretty tough on the cardiovascular system too! Wrestling is a great addition to other rugby fitness sessions to spike the heart rate and increase the physicality of the workout.
Here are our favourite combined rugby fitness training methods. Our machine maker workouts have been developed over years of working in pro rugby trying to figure out a formula for the most effective fitness session for rugby players. The session consists of a combination of full body explosive lifts, upper body strength exercises, lower body strength exercises and to top it all off a high intensity conditioning blast. We believe the machine maker is the best bang for your buck fitness training method for rugby!
There are a few things that make crossfit wods a good fit for rugby fitness training. You can easily manipulate them to train the energy system you need too. The variety used by crossfit is often criticised but the random chaos we call rugby needs a variety of stimulus to prepare you for the game and prevent injuries.
This is a great way to simulate the physical collisions of a game and the intermittent running nature combined. Essentially you combine high intensity shuttles or repeated speed training with explosive prowler sprints. There are tons of ways to do it depending on your needs too. For instance a prop might load the prowler up with really heavy weight perform a s prowler push and then perform some shuttles. This is a great way to simulate a scrum or maul followed by a long phase of play.
Some specific rugby fitness drills are criticised for being so specific that they fail to stimulate the general adaptations desired to improve fitness. The challenge is to manipulate them so they simulate game demands and develop the desired fitness attributes. The will increase your game specific fitness as well as challenge acceleration, speed, agility, skill, decision-making and tons more!
For instance a smaller pitch will challenge change of direction more and larger pitches will lead top greater high speed running emphasis. These type of fitness sessions are often some of the toughest rugby players will perform. Most players dread seeing the tackle shields out for training!! They are tough but they are also vital to prepare you for the collisions experienced in a match.
Usually these sessions include multiple tackles of various technique, breakdown work and often interspersed with short shuttles and down and ups. This type of conditioning is especially important for forwards. Off feet or cross training although not rugby specific provides a number of benefits making them notable additions to your rugby fitness regime. Below are some of our favourite rugby fitness cross training methods and links to some great sessions! Engine Building. Rowing For Rugby.
As I hope we have made clear, each fitness training method has different purposes and challenges different energy systems. At some point you will have to use each but there are many ways you can arrange your fitness training. Unfortunately trying to do everything at once is a recipe for disaster so you need to be smart and periodize your training for best results. Here are some common types of periodization to give you some ideas of how to setup a fitness plan that will help you get fitter for rugby:.
A basic way to organise your rugby fitness training is to start with a high volume of low intensity general work then over time progress to a lower volume of specific high intensity work. Block periodization picks fitness qualities that can be developed concurrently at the same time and focuses on them solely for the duration of a training block usually weeks. Once good levels of the desired fitness attributes have been achieved you move to another block focusing on something else which builds from the previous block.
Here is an example of a typical Block Periodization model for rugby:. Reverse periodization is so named because it is basically the opposite approach to the traditional model. In this way we build speed and power and then increase your ability to repeat those high intensity outputs. The goal being that you have increased you performance level and the ability to maintain it for the duration of a game. An example of this model would be to start with speed training for 4 weeks, then begin conditioned games for really short durations but encouraging high intensity effort and slowly over time increase the duration of the games.
All the time ensuring that intensity remains high. Make sure you find what fitness qualities need to be improved and then program accordingly. If you apply just half of this information to your training you are certain to get fitter for rugby!
If you want the hard work done for you and a program designed to improve rugby performance and decrease injuries then join Team Renegade now….
Join Team Renegade Now. He is currently consulting with various teams, organisations and private rehab clients. We know that getting back into fitness is tough! Let us help you achieve your weight boxing workouts. Learn More About Rugby Nutrition Hydration Hydration not only effects your performance in games and during fitness training sessions, but it also effects your ability to adapt and recovery between them.
Hydration For Rugby Sleep Sleep is your number one form of recovery. Listen to our Podcast with The Sports Sleep Coach 3 Things that will get you fitter indirectly: Strength Training Strength should be a huge priority for a rugby player.
0コメント