Is there a right way to
obtain rugby fitness? Many would argue that you need to
focus on speed, getting stronger, strongman training for
rugby, power, training for set periods of time etc
etc.
The truth be known there is no right way. Yep - you
heard me. There is no right way. To focus exclusively on
one element at the expense of another would be rugby
fitness suicide but that is where it ends.
Take the amateur rugby player who find the best way to
get strong for rugby. For weeks upon weeks, he focuses on
this only to find that as soon as he sets foot on the pitch
his conditioning sucks. He his gasping for wind after 5
minutes. That defeats the purpose.
Getting fit for rugby DOES include a multi-faceted
approach consisting of the following:
1. Strength
All rugby players need to get stronger. During the
off-season sessions a week (2 upper and 2 lower) will
work terrific moving to 3 during the season with the bulk
of your lifting performed Monday to Thursday AM. Keep the
reps between 3 and 8 reps all year round with a massive
emphasis on getting better in the big 4 - squats,
deadlifts, bench press and military presses.
2. Speed
This should be trained the majority of the time in the
off-season with the amateur rugby player using the warm up
to include speed drills and flat out work in the session.
Nothing more than 40m though.
3. Power
For rugby players this can be trained in cycles during the
season and use of contrast methods (heavy squat followed by
hurdle jumps) can be utilized for power production. No
equipment - no problem. For rugby players hopping, skipping
and bounding usually suffices. Unless the players are
adequately strong enough there may not be too much point in
over-complicating the whole 'power development'.
4. Conditioning
From prowler pushes to sled, tyre flips to sled drags,
sandbag carries to partner carries this needs to be worked
on! Without it you are nothing on the pitch and terms such
as chocolate tea-pot etc will be commonly used. A good
coach will be experienced enough to see when and if the
squad needs it. As a rule of thumb conditioning specific to
the demands of the game should be done every 3 weeks.
5. Mobility
Daily, Do it. Stretch, mobilise and foam roll. This is so
overlooked and can really keep niggles and injury prone
sites at arms length.
6. Flexibility
Static stretching is great OUTSIDE of the training window.
Long static stretches for up to 90s will do wonders for
restoring muscle length. Focus on the hip flexors and the
ITB, lower back and upper back
7. Nutrition
This is often overlooked and as I tell my rugby players
'one of your training sessions should be in the
supermarket' or at least learning how to cook decent
nutritious meals in minutes. Most of your team will feel a
huge benefit if they even consumed more water and ate a
decent breakfast. Nutrition for Rugby is crucial.
8. Recovery
The nature of this will be detemined by how much time you
have as an individual. If you are short of time then a good
bath, stretch and foam roll will usually suffice. As will
eating the right foods. If you have more time then hit the
pool and the hot tub for a chance to lower your stress
response to exercise and give your body an accelerated
ability to recover and therefore hit the training
again.
All of these components make rugby the sport it is
pulling the athleticism out in all shapes and sizes of
human bodies. Props are props. seconds rows are second
rows. fly halves are fly halves wingers are wingers and
never the two shall mix! In terms of physical capabilities
this is true.
To train like a winger would be equally as futile if the
demands of your position meant a static conraction of 10s
followed by 5 rucks and a tackle, one ball carry and a lift
(prop cycle of play).
What can be gleaned is that all players to get fit for
rugby need to train ALL the basic elements. SOME specific
work should focus into the equation but at the end of the
time there is no right way, only a way that encmpasses all
eight elements done with intensity, a goal and purpose. In
essence there is no RIGHT way only a puzzle of merging
elements that needs equal attention.
