Rugby is a rigorous and full contact sport that requires tremendous physical strength and endurance. Because the rugby season involves training and other activities, the off-season presents the best opportunity for rugby players to improve their physical strength through weight lifting activities and others. Strength training for rugby helps maximize performance and minimize injury. A variety of approaches to strength training, but players must remember that any program take should train like rugby players, rather than as bodybuilders.
Rugby Football Union
The Rugby Football Union or Rugby Union (RFU, for its acronym in English) is the governing body of English rugby. On its website the strength training programs for rugby players of all ages are described, from young adults. Your training program for young players, for example, is designed for use at school, home or a local rugby club and only requires minimal equipment such as a medicine ball and a set of adjustable dumbbells.
RFU programs emphasize developing muscular endurance as well as strength. The weight training exercises in the program advise 30 seconds of rest between sets and increase the number of repetitions as the resistance increases.
David Williams, strength and conditioning coach for the national team of Rugby US, describes the basic elements of a strength training program on the website USA Rugby. This program includes squats, weights and work with a stability ball. Williams advises rugby players warm up the muscles they will use before lifting weights. Using stability balls, for example, develops balance and coordination, writes. Williams warm the center of the body, and then go to the Olympic lifts and squat, and work your way is the major muscle groups to smaller. The website describes USA Rugby season and off-season training programs of force.
Virginia Rugby Union
Brett Burdick, training coordinator for Rugby Union, in Virginia, the group outlined a program of rugby training exercises based on the program used by the football team Penn State University. The share of off-season training program emphasizes twice a week with weights and plyometrics (exercises designed to produce fast, powerful movements). Recommended exercises include weight training military press, bicep curls, tricep extensions, deltoid lifts and folds and leg extensions. Burdick advises choosing a weight at which you can perform eight to 12 repetitions for one set for each exercise period.
George Mason University
The George Mason University in Fairfax, Virginia, uses a comprehensive training program that emphasizes weight training, stretching and proper nutrition. The program advises players to lift a certain percentage of the maximum weight you can lift (known as the limit of a representative). After exercising, players must participate in at least five minutes of warm up and cooling, such as riding an exercise or walking on a stepper bike before and after strength training.