Ready, Fire, Aim

I get alot of emails from people regarding their rugby fitness. Here is one:

"John, when it comes to rugby fitness, as outlined in your manual, is it better to do 3 sets of split squats followed by 3 sets of bench press for fat loss or will I swap the two around and try 2-3 sets of king deadlifts as outlined on day 2"

Errmmmm......

Do the feckin plan. How about that?

It was Poliquin who turned to one unfortunate sole in one of his internships and said 'if you gave you a recipe for apple pie and you replace the apple with rhubarb and the pie crust with crumble - you haven't got apple pie anymore!"

Seriously, I am a big believer in constancy of purpose when it comes to rugby fitness. Rain, wind or shine just get the workouts in. Don't worry about the intricate details. I have done that for you.

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John

p.s. if you want to avoid all guess work then I suggest you check out my manual www.getfitforrugby.com

Five Ways to Maximise Strongman Training for Rugby

They often say the simpler the better. The truth would certainly be the case with strongman training for rugby. Simple and cheap equipment that can implement in a group environment with minimal fuss has the thumbs up from rugby players from Super 14 to club amateurs.

However as with all rugby fitness tools they have their pluses and minuses and strongman training is no exception.

From coaching and using strongman equipment regularly here are a few key pointers:

1) Ensure that you choose equipment that allows you to progress the weight

Getting fit for rugby is based on the need to follow the simple principle of progressing. If you are not increasing the overload on your training then you are not progressing.

It is like settling for 100kg squat and staying on that for the rest of the season. Flipping tyres are great.

However, they are best for timed sets i.e. how many flips you can get in in a certain time frame. Weight cannot be added. Better options would be yokes and farmers walks and resisted sleds.

2) Make a circuit

The best way to improve your rugby fitness with strongman equipment is to use them in a circuit. Combine a circuit of farmers walks, sled dragging, and tyre flipping. Add the number of sets your perform each week.

3) Perform Timed Sets

We have found that 30 seconds of work followed by 60-90 seconds of recovery is the best. Say for instance you wish to improve your team’s rugby fitness. Assemble them in small groups and work in the circuit. Whilst one works the others rest. Flipping tyres over 40-50 yrds can work for this.

4) Perform Rep Sets

If you are more gym based then completing a pre-designated number of reps is also beneficial for improving rugby strength. Try 6 sets of 4-6 farmers walks over 40-50 yards or 5 sets of 3 heavy tyre flips with plenty of rest for more functional strength development.

5) Seek out Cheap Options

The beauty of this form of training is how cheap this is! Tyres can be recycled and usually carry no charge from the local tyre stop or friendly farmer. Rugby fitness can be cheaper with the hand of a good welder who can make up for you farmers walks and pulling sleds.

So there you have it! Rugby fitness the good old fashioned way.

John Lark M.A CSCS is author of Get Fit for Rugby. You can download his free email course covering all aspects of strongman, strength speed and fitness for rugby at http://www.getfitforrugby.com

Rugby Fitness Training

Injuries in Rugby

http://blogs.guardian.co.uk/sport/2008/02/05/even_rugby_unions_fittest_are.html

This post on The Guardian's Blog certainly raised a few eyebrows.

Here was a guy lambasting the natural evolution of the game - bigger hits, more injuries etc

What are we going to do about it?

PREPARE YOURSELF

And is is so that Rugby is all that more dangerous than, say Soccer?

According to a study by Jones et al (2004) every 100 participant hours in school results resulted in 6 times more injuries in Soccer than Rugby (1.92 for Rugby compared to 6.2 per soccer)

So are fitness coaches incorrect in suggesting that Young Persons should be preparing themselves for Rugby with Strength Training.

Absolutely NOT

This is not freakish or a sign of impending doom and gloom with increased injuries.

It is a sign that to play a collision sport you MUST perform some form of Rugby Fitness and injury prevention.

Remember - rugby strength training appears under a huge umbrella of modalities. Bodyweight Training, Dumbbell, Barbbell to name a few.

It is your health insurance.

Here are my three favourite exercises:

1) Isometric Neck Bridges

2) Any form of Shrug

3) Posterior Chain Exercises e.g. Nordic Hamstring Curls, Glute Hamstring Raises

Pop these into your training and rest assured that your chance of injury will be reduced in the areas prone to injury.

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JL

http://www.getfitforrugby.com

The Bionic Rugby Player

You have got to hand it to him.

Warren Gatland is aiming to bring Welsh Rugby into the Lime-Light.

And this is starting with the players - who he views as physically a few degrees away from the high eschelons of the Rugby World.

Having said this, they were not far away from it last week in beating England.

A monumuental rally, that was put down to rugby fitness in the last 1/4 saw the World Cup Runners Up, off rather cheaply.

I suppose it comes from his time at Wasps.

There he was at the coal face of some the games top-level athletes. Big, quick and powerful. The ideal modern day rugby player with rugby fitness to burn.

“The message has to be given to the regions that paying for three or four physios or fitness guys is going to cost less than paying £200,000-a-year for a player,” said Gatland.

“Having three or four fitness or physio guys is going to have much more impact over a season than having one expensive player.

“Let’s get the facilities and structures right. Let’s make sure we leave no stone unturned in all those things, like analysis. Let’s pay attention to those details.”

Gatland believes one of the golden rules of professional sport is that good medical staff, physios and fitness coaches, mean players don’t spend so much time sidelined with injuries.

If you are not doing some form of physcial preparation for the most confrontational and injury prone game in the world then you are officially delusional.

Wake up and smell the coffee before the Bionic Rugby Player runs over you.

JL
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www.getfitforrugby.com

The Welsh X Factor

Some game.

I LOVE the 6 Nations.

A short tournament and at this stage anything can happen.

As a kid I used to love the big match ups - England vs. France or the passionate encounters against the Welsh, Irish and the Scots.

Now the climate has changed.

It is anyone's ball game.

But do you know what?

Fitness is truly becoming the X Factor.

I remember when the top teams were really paving a way on the rugby pitch.

But now anyone can take it. The gap between all nations has truly shrunk.

It was great to hear Shaun Edwards, the Welsh Assistant Coach talk about the difference being the Welsh's fitness in the last 1/4. I couldn't agree more. Rugby Fitness allowed them to sustain the pressure, the chase, the hunt until finally it yielded points.

Where is your X Factor?

Here's to more of the same - even though I am on the receiving end of it!

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John Lark

Author Get Fit for Rugby