Here is a list of the key components to enhancing your rugby fitness.
1) Train big compound movements in the gym. Squats, deadliest, chin ups, cleans will replace curls and extensions.
2) Stick to a rep range that promotes muscle building and strength gains. 3-5 reps work well.
3) Train for intensity rather than volume. In a nutshell, keep every repetition and set like your life depended on it.
4) Have a focus going heading training. You should know exactly what you want to achieve from your training.
5) ALWAYS bring a training diary
6) Write a program and then stick to it. ADD with your programs will result in zero gains.
7) Run sprints a couple of times per week. Stick to short distances at 100% intensity. No more than 40m for speed endurance.
Practice recovery and regeneration as close to your training sessions and matches as possible
9) Good choices of recovery are clean nutrition, ice baths, massage, ART, foam rolling, sleep, stretching and mobility circuits
10) Eat whole foods 90% of the time. ANything processed will hamper health, performance and recovery. Your choice.
11) If you can train twice per day. One session in the morning and one in the evening leaving rest days as just that – a rest day.
12) Taper your week as you get closer to match day.
13) Get your recovery strategies in immediately after a match. Best results come from hot-cold therapy and a post-workout shake.
14) Train explosive movements first in the program. Cleans, snatches should pre-cede squats and deadliest.
15) If you are training 8 exercises per session cut this in half and then in half again. Do more sets. For example try 10 sets of squats and 10 sets of chin ups for 3-5 reps, ascending the weight as you progress.
16) Sleep 8-10 hours per night. Wake up at the same time every time.
17) Epsom salts baths work at night time for aching muscles and problems winding down. 2 cups per bath. Magnesium oil works too.
18) Long slow distance runs are ok, just don’t over do them. Once per week in an off-season is fine.
19) Warm up specific to the demands of your training session.
20) Take fish oil every day. it reduces inflammation and your joints will thank you for it. Be wary though – pharmaceutical grade only.
21) A training session in the gym should take no longer 1 hour including a good warm up
22) A good warm up will foam roll, stretch and perform mobility drills in that order.
23) Learn to Olympic lift. Get a coach to show you how.
24) Look after your injuries. Get help if needs be. Your body will thank you in the long-run.
25) Knee injuries can be prevented with exercises like full back squats or full range of motion split squats and hamstring exercises such as Glute Ham Raises.
26) Shoulder prevention exercise include balanced push pull movements in your program. for every push exercise there should be a pull
27) Get off your arse and move around every 20 minutes if you are a desk worker to stop your back feeling like shit. Download a desktop screen saver to remind you.
28) Stretch before you go to bed. It is the best time. 2-3 minutes on the hips will work wonders.
29) Get assessed before you start the competitive season. That way you will know and have a record of your peak fitness going through the season.
30) A good battery of tests include body fat, strength 3RM Incline Bench Press, 3 RM Clean, 3 RM Front Squat, a video of an overhead squat test.
31) Snack twice a day – once in the morning and once in the evening.
32) Carbohydrates are dose dependent. If you need to lean up then drop the carbs to the window after your train. If you need to bulk up then feature them in the two meals after you train.
33) Good choices include rice (all types), sweet potatoes, millet and quinoa
34) Hill Sprints are fantastic at getting you in shape and conditioned. A sample session could include 10 x 40m with a walk back recovery.
35) If you struggle to eat veggies then grow some balls. They should feature at every meal. if you still struggle then use a Greens Drink.
36) Train with purpose. if you don’t feel like training then don’t. You are still recovering.
37) Every session you should be making gains. One more rep, a couple of pounds here, more sets. A training diary is crucial to monitor this.
Have you got any pearls of wisdom you think you can add? Put them in the comments box below!
John Lark is author of Get Fit for Rugby. Head on over now to pick up your free rugby fitness course
{ 4 comments… read them below or add one }
hi John great post! hard to think of anything you left out, although one comes to mind and it’s ironically about the mind. Give your head a break from rugby as well. If you play a match on the Saturday, you’ll no doubt be thinking about your game all week, hence on the Sunday, take your mind off of rugby by relaxing. Whether it’s a long stroll on the beach with your spouse or reading a book (readers are leaders, and leaders are readers, just by the way), take a mental break from rugby. Cometh Monday, you can start to analyze Saturday’s performance and perhaps watch the video from Saturday’s game if you have training on a Monday night etc. but give your head a break too, particularly the longer your season, the more important mental down time is going to be. keep up the awesome work best regards Glyn South Africa
Great job, John! I have been experimenting and putting into practice most of your tips, and all of those really worked and helped me keeping and enhancing my shape and performance in the Game. Here are a few topics, I would like to share my experience on: 1. STRETCHING: never underestimate or ignore this item – first thing after warming up: in the morning; warming-up for sessions, or games; after warm-downs, and evenings – the best investment to prevent injuries and to make the best of your physical activity anywhere, anytime. 2. KNEE ISSUE: In late 90′s after suffering a knee and waist injury I was told to forget about jogging, let alone playing rugby. Then a physio and conditionig specialist adviced me to try leg extension sets and swimming with flippers (underwater exercises in pools, sea, etc.). Believe it or not, but I was as fit as new for the next season, and I keep doing these activities eversince. 3. NUTRITION – whatever the diet is, just keep to the schedule: eat as short as possible prior training, and wait longer after training before the first meal. During the practice you burn the digested meal, while the meal after practice “stores” into your body in waiting to be ‘exhausted’ until 1-2 hours. If not, most of it deposits there. 4. MY LATEST MANIA: ‘tyre flipping’ – Lads, it works! A great way to enhance your power and cleaning skills in rucks: approach the tyre in good low body position, make a grap, flip it, then leap over it and flip it back. Of course, don’t stop doing dead-lifts and other power exercises in the gym. SUMMARY: I am already 47 years old, but I keep playing, and enjoying competitive 15′s and 7′s in Bulgaria. The level here in this country is not particularly high, but there are many big and speedy guys who charge just like in rugby league.
@Vesso – thanks pal some great points there.
@Glyn couldnt agree more pal. Balance is key- when you are on you are on – when you are off you are off!