James Island Rugby Fitness

On Tuesdays n Thursdays evenings I am going to hold speed and conditioning workouts at JICHS. 6:00 pm. Please pass the word an round and let me know who all is interested.

Off Season Rugby Lifting Workout- about an hour, 3 times per week with rest day in between (REST DAY IS IMPORTANT for muscle to repair & gain strength), full body combined.

Lifting is ESSENTIAL in rugby for explosive & effective running, tackling, rucking, powerful scrums, & solid lifts. The added muscle mass ALSO protects the player.

The routine should take about an hour- when you first start it will be a little longer- but as you get fitter & stronger you can whittle it down to an hour or under.

Lift with a partner, especially of near equal strength since you will push each other & can spot if needed. HOWEVER, if you gab too much while lifting- the routine takes longer, AND you do not get the added cardiovacular fitness benefit- since this is a no rest routine- you alternate between upper body & lower body exercises. (In moving from upper to lower body, this allows you to keep moving while letting muscle group just used rest).

If you lift alone, studies show lifting with some pumping music makes you workout harder.

Finally, stay hydrated & record what you do - i.e. length of time it takes, at what weight, how you felt. This also has been shown to help you be consistent and gauge your improvement.

Start with 5 min warmup (jog to gym or jog on treadmill/elliptical/bike, etc.)
stretch

Combine one upper body workout with one lower body workout. We are doing 4 sets, at high reps, the weight needs to be something that will exhaust you (meaning you are unable to do last one or few) in the last set. We are not powerlifting (lifting our max at one or two times) nor are we doing aerobics with little 2 lb weights. It's like the game, there is engagement of our major muscle groups. YOU have to gauge what weight you start at. You need to use proper form. (We can organize this). And if something hurts DON"T DO IT

UPPER BODY
4 x 10 chest press (bench OR inclined chest w/free wights, or machine)
4 x 10 shoulder raises w/free weights
4 x 10 tricep pulls (on machine) OR tricep extensions with free weights
4x10 bicep curls
4 x 10 lat pull downs OR 4 x 10 lower back rows

LOWER BODY
4x 15 star jumps
4 x 8 (each leg) lunges with free weights
4 x 8 (each leg) box stepups (add free weights in 3rd week of this)
4 x 10 hip sled
4 x 25 calf raises

THEN 4 x 8 inner outer thigh (as one set of lower body exercises)
OR 4 x 8 leg extensions leg curls (again as one set of lower body exercise)
alternated with 4 x 50 ab crunches

Example-
I pair incline free weight chest press with star jumps.
I lift 35 lb free weights on each side 10 times. Then I do 15 star jumps. Repeat that grouping 3 more times.

Then I alternate between shoulder raises, with 30 lb free weights on each side lifted 8 times, followed by box step ups- 8 on each side. Repeat grouping 3 times.

pair other upper body and lower body choices until you have done all the exercises.

finish with choice of leg est/leg curls OR inner/outer thighs AND ab grouping

stretch

After you are finished lifting, within 15 minutes you need to get your protein & carbs back in the system. Take your weight divide in half- that's your carb amount, take your weight, divide by 4 that's your protein amount- though if that number is outrageous like35 try not to ingest more than 25 grams.
Taking your carbs/protein in immediately following a hard workout when the muscles are most in need- has been shown to help repair muscles faster.

you can cut and past then print this for your lifting notebook.
keep track of it.
Remember the amount of weight you use depends on where you are at. Don't start too heavy or you will not be able to move on the second day afterwards (when you need to lift again). But we definitely want to see an increase in weight, even after the first 3 sessions.

Watch this!! http://youtu.be/bu5OZ3ftKUo

Rugby Motivation A short motvational sort of video featuring the Franks brothers, Owen and Ben. Both played for the Crusaders and All Blacks. Hope you enjoy and please tell m...

Follow me on twitter

You can practice skills and conditioning anywhere and anytime. It's all up to you and how bad you want to work towards a championship.

https://m.facebook.com/story.php?story_fbid=10152569254667174&substory_index=0&id=116276232173

Players.... You can do this anywhere. In a yard, parking lot, street, athletic field, etc. I recommend starting out doing this 5x with a 45 sec rest in between sets. Work your way up to 10x. Also, 100 push-ups, 100 sit-ups, and 50 pull-ups every other day. Break them down into sets but do a total of all and then you are finished. KEEP IN MIND... This will not get you into rugby shape... However, it will get you into shape to begin getting into Rugby shape. http://www.irbsandc.com/?module=6§ion=37&subsection=111.

IRB Strength & Conditioning Online Course An online programme designed to provide beginner strength and conditioning coaches with some basic knowledge and a foundation of practical skills.

Everyone who was invited.... Please go and invite all on your friends lost that are on the team and those who may have said they would be interested in playing.

Thanks,

Coach Duff