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After speaking to 10s of players they all mention the use of the foam roller before and after training to ensure optimal recovery times. The average player size is up by nearly 2 stone since the early 90s which is an incredible stat. In this article, we are going to cover the training principles of the top rugby players.We’ve interviewed many top players here at RugbyWarfare and nearly all players mention their training revolves around strength training. If you are covering all bases with your nutrition (which will be covered in a different post), and ensuring you are getting enough protein, carbs, and fats to recover and build then overtraining should not be a problem. Programme Type: 10 Week Rugby Pre-Season Programme Training Level: Advanced This Programme is designed for those with an advanced level of strength and fitness training experience. The rugby season has officially kicked off (in the southern hemisphere). Use it as a tool to get bigger, faster and stronger. Overtraining is often thrown around when discussing training 3-4 times a week. Session aims 1. This is down to a few key factors which are nutrition and training. Rugby games are played on the weekend and you need to make sure that your training sessions on the field are not negatively impacted by your weights sessions. It is therefore imperative that players have a proper strength program in place if they want to improve/maintain their strength, power and size whilst staying resilient to injury.This is my fifth season at the Newtown Jets in which I have utilised Dan Baker’sBaker’s 20 years of data has shown that using this template strength and power levels can be maintained at a high 90% to just over 100% in elite professional athletes across time periods of up to 32 weeks. Goals of Hypertrophy Training Phase. This also spreads into the weekend, you need to ensure that you are giving your body all the tools it needs to grow and recover.
This is the optimal body fat percentage for muscle growth, performance, and recovery. Introduction Welcome to Gyms.co.nz fitness programmes. They simply fill the weights into their program and adjust week to week depending on the number of repetitions.Every 6 weeks you can change the exercises depending on your athlete’s needs. Personally I have also seen this, with even greater improvements with athletes with a low training age. As a strength and conditioning coach it immediately becomes apparent the challenges that the players will face in trying to maintain their strength and power that was developed over the pre-season.Rugby League has a gruelling long season, which includes 24 rounds plus finals, not including trial games. Prowlers, ropes, skipping rope sessions are also now popular to help improve muscular endurance.Rugby players still do super-sets and hypertrophy (hence their muscular builds). They are allowed to slightly modify the weight if they feel it should be slightly different. We also hit unilateral leg work in our robustness circuit before each strength session.In summary, the Dan Baker’s In-season cycle looks like this:Week 3: Intensification, Neural load, volume de-loadWeek 5: Intensification, load (same or similar to week 3)Week 6 Peak Intensification, highest neural/adrenal stimulus, lowest volume load.The beauty of Baker’s system is that strength is wave-loaded across the 6 week cycle whilst power and hypertrophy are maintained through-out the period. – Archie Griffen”]Your email address will not be published. My favourite way to develop these energy systems together is through interval training. This is a lot of work each and every week but the body is a machine, it will adapt and grow.George Lowe mentions that skills are more important than weights so the weight room shouldn’t be central to your game.
In summary there is approximately two days of lifting per week In-season:Personally I am lucky because traditionally in-season we have a 7 day turn around which allows us to get both days of lifting in. Being too lean can negatively affect performance and likewise for carrying too much fat.An often overlooked area of training is rehab and stretching. Rugby players take it seriously. 3. This means in the week they will include upper body and lower body strength workouts consisting of roughly 3-6 reps and 3-4 sets. Strength training and doing functional lifts does improve performance but it’s also important that players do add muscle so that their strength can keep increasing in the future. Check out this The body is an incredibly efficient machine.