Fitness for rugby


Weight training

Weight training is a must for all aspiring rugby players. Unfortunately many players lack knowledge in this area to achieve their goals.

Time and time again we see guys carrying out complicated split routines that will increase muscle bulk (hypertrophy). They then carry on throughout the season doing the same routine, with the same weight and the same amount of repetitions.

In order to develop into a strong powerful rugby player you must break your weight training into specific periods over the pre season and in season. At Rugbyfit we plan your weight training around 4 phases during the season. These are:

  • Phase 1
    • Hypertrophy. This first phase is to either introduce your body to weight training or, if you are a regular weight trainer, to ensure your body is ready for phase 2. This type of training is based around using major muscle groups and using 8-10 repetitions. Basic Olympic lifting techniques will be introduced at this phase.

  • Phase 2
    • Strength. You will only increase strength by overloading a muscle. In this second phase we will reduce the amount of repetitions you do and increase the amount of rest time. More specific exercises will be used.

  • Phase 3
    • Power. This is a crucial phase in the development of a player and if you have not achieved the goals set in phases 1 & 2, phase 3 will not be achieved. Along with specific Olympic and weight training techniques, plyometrics will be done alongside power training.

  • Phase 4
    • Maintenance. The final phase will ensure that you stay at your optimum throughout the season. This continual season session will be reviewed every 6 weeks, using Complex Training (a variety of Strength Training, Power Training and Plyometrics).





    Speed, Agility, Quickness

    Although strength and power training are important elements to the development of a rugby player, its real pace that breaks a tackle and scores a try! SAQ is a system aimed at players to enhance and develop fundamental motor abilities to enable you to be more skilful at a faster pace. This is based around developing fast movement in linear, diagonal and vertical directions, using many different drills and equipment such as ladders, hurdles & harnesses.

    SAQ can be defined as:
  • Speed.
    • Speed is simply defined as the time taken to cover a certain distance. If the distance is in a certain direction then the measurement becomes velocity. Speed training is designed to improve maximum velocity of movement throughout each activity.

  • Agility.
    • Agility is defined as the ability to perform a complex chain of skills. Co-ordination, balance and the ability to change direction are key components of agility. This will improve the initiation of nerve impulses to enhance acceleration and speed at which the body and brain can work together. All in all agility training will develop you to change movement patterns with speed and precision. Each area of SAQ can be used by both teams and individuals and is not only demanding mentally and physically but fun as well.

  • Quickness.
    • Quickness is defined as the ability to overcome inertia. Quickness training will give you the ability to react and initiate movement and will help you to improve acceleration over a given distance.

    Rugbyfit will not only teach you basic SAQ drills but will also incorporate specific rugby drills for specific positions to ensure that each and every player will be effective in their role on the field.





    Nutrition

    Nutrition is a vast complex subject that many people overcomplicate. As a rugby player you must consider what you are eating and when you are eating it. A good balanced diet with some supplementary help will you achieve what you need in rugby.

    Remember: YOU ARE WHAT YOU EAT. You can train as hard as you like but if you put the wrong fuel into an engine, it won't work.

    Here are some tips and guidelines to follow as a rugby player:

  • In your normal diet eat low GI rich foods such as bran, apples, nuts, lentils, pasta, turkey, broccoli etc. as these foods reduce the likelihood of intake increasing body fat.
  • After training consume high GI rich foods such as bananas, sports drinks, rice cakes etc. immediately after exercise. These foods will help your blood sugar levels return to a normal level.
  • Ensure that you eat 4-6 small meals per day, spreading from breakfast, mid-morning, lunch, mid afternoon and evening meal.
  • Eat complex carbohydrates three hours before a game or hard training session.
  • Ensure that you eat fish two to three times per week. This will help your intake of essential fish oils.
  • Include an amount of protein in almost all your meals.
  • Boost your protein intake with a protein drink.
  • Drink 1-2 litres of water per day in your normal diet.
  • Drink plenty of fluids during a game or a hard training session.
  • Vitamins should be attained from a normal balanced diet, however you may want to use supplements if your diet has been poor or your work and training levels are high

    • Rugbyfit will be able to advise you or your team on suitable balanced weekly diet regimes and post match recovery strategies.





    Recovery

    There are 4 areas to recovery, hydration, stretching and cooling down and refuelling.

  • Hydration.
    • During playing and training your body will lose vital fluids. Excessive fluid loss will impair performance. After a game you should ensure that you replace these fluids as soon as possible. A good rule to follow is each pound of weight lost equates to 1 pint of fluid. Another indicator is urine colour. Pale means you are hydrated, dark in colour means you're not!

  • Stretching and Cooling Down.
    • Light aerobic exercise and static stretching will help reduce Lactic acid and other waste products built up during heavy training or playing. Stretching and cooling down will also allow the heart rate slow to a resting pulse, reducing the blood pooling in the legs.

  • Refuelling.
    • Food such as sandwiches, fruit and protein shakes are ideal immediately after a game or heavy training session. A meal containing both proteins and carbohydrates should be eaten within an hour of a game or training session.

  • Alcohol.
    • As we all know alcohol is a notorious part in players' lifestyles. Alcohol hinders recovery in 3 ways, hampers hydration, hampers energy replenishment and will impair muscle tissue damage. If you are to drink after a game drink 1/2 pint of water for every pint of beer and please, please eat!





    For more information on rugby fitness, follow this link to the fitness page of www.scrum.com