Outside backs in rugby rely on a rare combination of strength, speed and speed endurance. Here’s a breakdown of the training methodologies you should use as an outside back.
Breakfast should do more than just provide you with calories. It should be good for you too. With seven different options to choose from, you can have a different breakfast every day of the week.
With shorter, more targeted workouts, you’ll have all the time and energy you need to do justice to all the other aspects of rugby training and recover better too.
Here are FIVE strategies that you need to adopt if you are going to avoid injuries and spend as much time on the rugby field as possible.
How strong do you need to be to play rugby? If you are asking this question, the answer is probably “stronger than you are now!” Strength is, after all, the foundation of every other type of training that you do.
While any strength training is better than no strength training, if you are going lift weights for rugby, it makes sense to try and get the best results from your time and effort. 5×5 is a popular type of strength training, but it is not ideal for ruggers.
Triphasic training is one way to increase rugby performance using weights. Unlike plyometrics and Olympic lifting, it uses traditional barbell and dumbbell exercises to improve strength and power.
Isometric contractions bridge the gap between eccentric contractions and concentric contractions. They are the link that joins these two different contractions together. They’re also a game changer for rugby training.
For rugby players looking to break through a strength plateau in the gym, the eccentric phase of triphasic training could well be your ticket. Take a deep dive into eccentric training with guru Pat Dale of our training team.
Should you do sprint intervals (SIT) or high intensity intervals (HIT) for rugby training? If you want to increase your VO2 Max with the minimum effective dose of cardio, Sprints are the way to go for rugby players.
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