Posted on
Thursday, July 13, 2006 in
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What can I do to get ready for Rugby?
I'm 14 average height, have a layer of fat covering my muscle, I'm not exactly a runner more of a thick and strong kid, and i wanted to play rugby for my first year. What kind of work out and all that will help me get ready?i know rugby is tough and painful, but I've played lacrosse ( Defender) for 3 years and can take the punishment. please help me. Thanks!
Good question. Here is the answer.
Rugby fitness is mostly about developing explosive power. What this means is that the weight-training portion of your rugby training should be built around compound exercises (those which exercise more than one muscle or muscle group). Classic compound exercises include the squat (and their variations), the lunge, the power clean, the bench press, and the push-up (there are many more). Make sure that during the lifting (concentric) phase of the exercise, that you try to move the weight very quickly. While machines can be a useful tool (like when you don't have a spotter), free weights have the advantage of requiring more muscles, including stabilizer muscles, making them overall a better choice. (One book I would recommend for you, if you'd like to follow organized workouts, is Robert dos Remedios's "Power Training". It is in most bookstores these days, and is also available through www.amazon.com.).
The other part of your training should be building up your overall capacity for intense exertion over a short period of time. This sort of training is often called "high intensity interval training", and it is simple to do, but very effective.
What you do is this. Select an exercise like swimming, running, or biking, set aside ten to fifteen minutes, and then get a stopwatch or timer. Your session begins with you doing the chosen exercise lightly. Once you've warmed up for a minute or two, start your stopwatch and begin exerting yourself at 100% capacity. As in, move from light jogging to full-on sprinting, and keep going until ten seconds have expired. Then go back to the light jogging for a couple of minutes until you're ready for another 100% burst. Do these ten second bursts four times in a session, and then call it a day.
The goal is to do this consistently (every day or two), each time extending the length of time you exert yourself fully, until you can go for thirty seconds at 100% capacity. Because rugby requires sprinting, sprinting is a good choice of an activity for these bursts. However, you can also choose activities like running or jumping up flights of stairs or hills (since these will also help build explosive muscular capacity in your legs), or even the "burpee": a push-up followed immediately by a crouch and a sudden explosive jump, throwing hands toward the sky. Doing burpees flat-out for thirty seconds is a killer!
One caution: One respondent on here has recommended doing 5K runs. This is the *wrong* kind of training for rugby, because you will be building up slow-twitch *endurance* capacity, like a marathon runner, at the expense of the *explosive* muscle and exertion capacity you actually need.
Just a bit about where this is all coming from: I play rugby under a former professional player, have several training books and DVDs by professional rugby team trainers, and one of my best buddies was the head strength and conditioning coach for the national rugby team for seven years. What I've outlined here is the approach advocated by all the rugby fitness coaches I know of.
Good luck mate, email me if you have any more questions.
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