hi guys Ashley here from performance ground and today we’re going to talk about tips that you can use to improve your rugby so we’ve just had a long hot summer and the rugby season is going to creep up on you quicker than you think so some preseason has already started if you’ve missed the ship don’t worry because we’ve got some tips here to get you in the shape just before the season starts so some things we need to address before we get into our training and that is first of all our movement so these are things we’re going to be doing in the gym okay our speed so actually your your sprinting speed and your movement on the pitch your energy systems how fit you are and how well you can recover between bouts of exercise and then also your recovery whilst you’re training so we need to address all of these points and then we can look a bit little bit deeper into it and figure out the details of your training so let’s look at movement to start with obviously rugby requires full body big movement you require a lot of force and there’s a lot of sprinting moving tackling grappling any kind of movement you can imagine so we want to be working with big compound movements that your squat your bench press your deadlift and other barbell movements dumbbell movements that are gonna that are gonna recruit a lot of working muscle a lot of muscle mass and also then we need to be working within a full range to ensure that we can produce force through a full range and we’re not compromised in any position often I’ll hear rugby players say I’m not a power lifter I don’t need to squat to depth or the same with the bench press don’t need to come all the way down to full depth and okay it may not be completely specific to rugby but if you’re only training one like a limited range in your squat or your bench or any other movement you’re only going to be limited in that range to produce force as well so as soon as you are taking out that range whether you’re tackled or you’re grappling with someone if you’re taken out of that range your muscles going to be unstable and more susceptible to injury so full range of movement and full movement when we’re training in the gym and obviously to produce strength and improve our power we need to be moving quickly so always control the descent and move as fast as possible on the concentric part of the movement that’s on the squat that’s the way up deadlift that’s the way up and a benchpress that’s the way up slow on the way down quick on the way up to improve that power ok so speed when we’re actually on the pitch we are covering about 10 meters each so 5 to 10 meters each time we’re sprinting so we don’t need to be doing lots of like high intent high-speed running and things like that but the more importantly we need to be working on accelerations and decelerations so how quickly you can increase your speed and how quickly you can slow down when we’ve addressed this we can have a look at your chain of direct change of directions so how well you can actually change direction and change your momentum from one direction to another say you’re going to step someone or you’re running a line you need to be able to change direction whilst you’re playing rugby and obviously it’s a it’s a sport so you need to be able to react to certain stimulus whether it’s a core whether it’s a pass whether it’s the player moving you need to be able to react each time something happens so we’re going to go through these kind of in succession we’re going to try and address your accelerations and decelerations first make sure you’re comfortable with these and you’re accelerating quickly decelerating quickly with control then we can take that on to your change of direction improvements in these in your accelerations and decelerations will instantly see improvements in your change of direction you see improvements in your change of direction although all we have to add then is the reactive element so your ability to read the game and react to a stimulus when you’ve got the improved change direction and you can read the game really well then your agility is going to improve as well so next we need to have a look at energy systems so obviously rugby’s an 80 minute game plus extra time you need to be able to last the full game if that’s what’s required from you so there is an Arabic element you need to be able to last 80 minutes but majority of the work done is going to be using our fossil creatine system so sharp short Sprint’s and then our anaerobic system so things like grappling for maybe 30 seconds or sprinting running change direction and doing work for up to 20 to 30 seconds of the scan attacks our anaerobic system so we need to address the the speed and change direction practice work that will address the fossil creatine system you’ll be able to move faster and be more explosive from training in this way and same with the strength training in the gym but we do need to address your aerobic and anaerobic systems as well so to improve our aerobic system typically we use sustainable efforts for three minutes or upwards but because we are going to be like rugby’s a high-intensity game we need to be moving at high intensity but to improve our aerobic system we want to be using a rest of work ratio of one to one so the work that you put in say that’s up to a minute you need to then take a minute rest to be able to recover and go again this means the intensity is not going to be massively high but we can keep a sustainable pace and improve our aerobic system then we need to address the anaerobic system so we’re going to be working at much higher rates of intensity much shorter time periods but then also short of rest periods as well so the anaerobic system you’re gonna be working up to 30 seconds of high-intensity work with up to four times that rest so even up to two minutes of rest so you can fully recover before you go again and then recovery so there are three things you really need to keep keep an eye on when you’re training hard so we’ve got six weeks until you’re your season starts so where are your rest days going to be they’re probably the most important days throughout the week so two to three rest days if you’re going to be training in the gym twice a week doing two speed sessions and maybe one or two energy system development sessions you need to be resting throughout the week as well so two or three rest days really really important make sure you’re getting enough sleep so at least eight hours on a training day so quite a lot of sleep really allow your body to recover you don’t improve on the pitch in the gym you improve when you sleep okay and then your nutrition make sure that you’re eating enough to fuel your body and you’re eating at least one point six grams of protein to be able to build your muscles and repair so we’ve addressed there your movement your speed how to improve your speed how to improve your energy systems and then what you should be doing for your recovery if you want more information on this head over to our blog at trained with PG comm and hit the blog section and all of this is explained and there’s a 6-week program on there to get you ready for rugby season if I’ve missed anything out if you think that something else should be addressed during you run up to the rugby season let us know in the comment section below if you like this video hit like and don’t forget to subscribe to our YouTube channel

Improve Your Rugby Game | 4 Tips to Explode Your Performance

2 thoughts on “Improve Your Rugby Game | 4 Tips to Explode Your Performance

  • September 11, 2018 at 10:19 pm
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    By not working on max velocity mechanics you leave a lot of the table as this filters down into every facet of speed (acceleration and deceleration). Improvements in linear speed have been shown to filter into improved agility

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  • May 11, 2019 at 9:14 pm
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    Thanks for the tip’s

    Reply

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