If you are like 90% of the population of amateur rugby players you will be accustomed to turning up to rugby fitness sessions, training sessions or coaching sessions with a belly full of Lucozade, nothing to eat, little sleep and the stiffness still omni present from your last session.
You then may become frustrated with your lack of rugby fitness or your lack of visible improvement. Are you surprised?
Most of sweat the small stuff when it comes to getting bigger, stronger and faster through rugby training. How about this? Don’t even worry about what you eat unless you are hydrated enough to train. Don’t even worry about how much creatine you need to be taking if your diet looks like a) a prisoner off cell block H and b) a heroin addict going through cold turkey.
Get yourself ready to train and train properly. Most of us haven’t got a clue.
In essence let’s look at
a) How to recover
b) Getting Hydrated
c) Eating right
d) Supplements
And yes they are in order of importance and to discuss each one o=in depth would mean several fitness for rugby blog posts in their own right.
Recovery Methods for Rugby include:
1) Sleep - make sure you get a good 8-10 hours a night. This may be tough for you to do, particularly training nights. All i can say is - that’s life - and sure it isn’t ideal but it didn’t kill anyone either. When you can - get the head down. It will make you primed and ready for anything.
2) Epsom Salts Baths - I love these. They are relaxing and before bed a life-saver for healping you get some zzzzs. Try it. One cup in a hot bath.
3) Get a massage - hook up in your local community with a student masseur who can deliver a good deep tissue. Not one that tickles but one that will acutally get some deep and invigorating relief.
4) Foam Roll and Stretch - if you are not doing this yet. Start. It is crucial. Have a go at simple mobility drills like the one posted below.
This is one of about 30 we use in our facility so don’t think that is the be all and end of it…..
There are just a couple of ideas to get the ball rolling. I will address the the other components in the next couple of weeks. if you were to get me started on this then you could be reading for a looooooooooooooonnnnnnnnngggggggggg time.
In the meantime here is my training update:
Monday
Had a good training session in the AM with the weights.
Clean Pulls - Superset with Knee Tuck Jumps 4 x 4@70% with 10 tuck jumps
Push Press superset with Med Ball Slams 4 x 4@70% with 10 slams
In the evening we met up with a track coach who proved that you can turn cart horses into ballistic missiles.
Tuesday
Busy all AM with one thing and another so didn’t get to the gym - paid for it Weds
In the evening club training - very physical and intense. Great but couldn’t sleep very well as a result
Weds
Weights
Squats using the 5/3/1 and Bench too. Some seated rows for assistance and chins.
Every rep was like squatting in sand with enough muscle soreness to wince about. But did it anyway and made sure the diet was really clean.
Thursday
Deadlift with the 5/3/1 and power with explosive 1/4 squats and box jumps. Felt good! with some good height on the box jumps.
PM - CLub training
Friday
Military Press for 5/3/1 - will take about 20 minutes to do and then I am off for a swim before tomorrows game.
Tomorrow….
D-Day.
This is a Get Fit for Rugby gym and field training template that is going well at the moment. Having said that my diet is bloody good and I am recovering well with additional time spent on what was mentioned above. Depending on your own circumstances you may need less. Or if you are like our prop, Muzzy, then trying to get to the gym on the back of two MArs Bars and a left over chinese for breakfast may not be the ideal. IN fact when I asked him where he had been he montioned that most of his time was spent on the toilet and in bed at the moment…..gym! Pah! For Girls!
John Lark is author of Get Fit for Rugby. Download your free rugby fitness course to get you going because a) you know you should and b) it will help me spread the gospel of doing a bit to get fat asses in the gym and out of the boozer morning noon and night like most rugby players….
