Rugby inspired weight training?

watts6151 wrote: »

Olympic lifts, squat, dead’s, sldl, ohp
Using light to moderate weight

I have a few rugby playing friends
They all train for strength and explosiveness

JAYxMSxPES wrote: »

That1Chick_Brit wrote: »

Its the off season so im focusing on weight training. Im curious if anyone has a rugby specific program that they follow and seems to work well. Im a prop if youre curious. Thanks!

For team sports, you need to find something that addresses some key areas.
- Power / Force development (Oly lifts, plyometrics like vertical jumps, broad jumps, depth jumps, etc., are great).
- Some maximal strength development (high intensity 80%+ low reps using lifts like squat, DL, and bench press are good cornerstones)
- Strength endurance & Core stability: This can be discussed at great length so I'll try and keep it short. It's hard to say which exercises without doing a proper evaluation, but you can't go wrong with strengthening your lats, lower back, glues, hips, and hamstrings.

1. - 1 to 3 sets 6 to 10 reps (unilateral) 12-20 reps bilateral (4/2/1 tempo, basically very controlled motion)
2. - can superset exercises, a strength exercise such as the squat with something like a frontal plane lunge
3. - include some exercises to develop abs, obliques, transversus abdominus (TrA). In school I found a fair amount of research relating a deficient TrA to lower-back pain and athletic injuries. Something like the breathing in technique is sufficient.

Agility & Mobility
- Do some mobility work to ensure good range of motion and proprioception during movement
- Agility drills

Edit: And holy crap, I grew-up in Hammond IN, lived in Munster, and Portage (years ago). Small world.