Posts Tagged ‘rugby’
ive been sick for the last 6 months and havent been able to do any physical activity and want to get into shape for rugby league/union next year
1st Fit-4-Rugby Podcast – In this podcast is: Rugby Fitness Weights Circuits Rugby Strength Training Through Core Lifts Off Feet Conditioning – Lactic Acid Tolerance – Rowing Upper Body Weight Training
Hi everyone!Rugby is a very intense sport that combines not only a lot of power and strength but also requires a lot of muscular endurance and proper conditioning in order to run up and down the field. In order to train for such a sport, a special workout is required. The workout below is the type of workout that rugby players use in the gym and it is a perfect combination of muscle and strength development as well as endurance development. The workout is a circuit training workout and is comprised of 5 exercises that are to be done one after another. To add to the challenge, one a particular exercise is complete, a 30 second run on a treadmill is required to be completed prior to moving on to the next exercise. Try and complete this workout taking as few breaks as possible. This workout will take a lot of focus, so concentrate on your breathing on each and every rep and stride you take on that treadmill. Exercise 1: Med Ball Cleans15 reps to each shoulder followed by 30 seconds on a treadmill running at 8. 5 miles per hourExercise 2: Superband Lunge Pick Up’s15 reps for each leg followed by 30 seconds on a treadmill running at 8. 5 miles per hourExercise 3: Superband Side Choppers15 reps for each leg followed by 30 seconds on a treadmill running at 8. 5 miles per hourExercise 4: Med Ball Mountain Climber & Push Up Combo5 rounds of 5 second mountain climbers and 5 push up combo. Once 5 rounds are complete, finish with a 30 second sprint on the treadmill. Exercise 5: Treadmill PushPush treadmill rubber pad for 30 secondsThis is an excellent conditioning workout that also builds strength and power and is perfect if you want to build muscle, burn fat and build your muscular endurance. It not only makes you look better, but builds your athleticism and helps you be a better athlete. Implement this workout into your routine over the coming weeks and keep record of your improvements both in the gym and the next time you are playing sports with your friends!
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Bench Press tutorial as part of the Fitness Factory series designed to build fitness for rugby. The Bench Press is arguably the best way to develop raw upper body strength. It is not very sports specific as you will never be pushing whilst supported on a bench in a game of rugby and so should be complemented with the Overhead Press. Brought to you by Rugby World Magazine.
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Squat tutorial as part of the Fitness Factory series designed to build fitness for rugby. The Squat is a lower body strength development exercise that works the muscles in the legs and hips. It is very good for developing overall strength for the various movement patterns in rugby. Brought to you by Rugby World Magazine.
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www.getactivephysio.com.au Presented by Ashley Jones. Outlines the keys to strenth conditioning for Rugby League & Union. Expands on injury prevention, warm-up & fitness drills, training games and protocols and strength training programming. A must for anyone involved in play, conditioning or coaching Rugby. For more information go to www.getactivephysio.com.au
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Axemen Win Rugby League Championship
The Jacksonville Axemen have been crowned the American National Rugby League champions after defeating the New Haven Warriors 34-14 in Philadelphia over the weekend in the Grand Final game.
Read more on WJXT Jacksonville
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Presented by Ashley Jones. Outlines the keys to strenth conditioning for Rugby League & Union. Expands on injury prevention, warm-up & fitness drills, training games and protocols and strength training programming. A must for anyone involved in play, conditioning or coaching Rugby. For more information go to www.getactivephysio.com.au/dvd.php
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As the Tri Nations 2009 draws to an end, Functional Strength Training is proving to be a key deciding factor in the game of Rugby. By Johann Tambayahwww. StrengthTrainingChronicles. comIt is almost the end of the annual Tri Nations series and the Springboks (South Africa) are on route to win the series. The Tri Nations sees the world’s heavy weights in rugby union take each other on in a series of Test matches. The past decade has seen Rugby Union being dominated by the three Southern Hemisphere heavy weights – Australia (the Wallabies), South Africa (the Springboks) and New Zealand (the All Blacks) up until England’s world cup victory in 2003 with all credit given to Jonny Wilkinson. This year’s Tri Nations has seen New Zealand retain the Bledisloe cup (the coveted cup between Australia and New Zealand) however the series win itself is possibly going to be in the hands of the Springboks. Rugby Union is a full-contact physical game. In most cases there is no use of padding whatsoever and it’s only in the recent years that we have seen mouth guards being used. Head padding is becoming more popular given the notorious reputation Rugby players have of owning a pair of ‘cauliflower ears’ (The term use to describe repaired ears after the surgeons have done some work on them). Adding to the nature of the game, players tend to adorn metallic studded boots. Attempting to tackle a player from behind while chasing often tends to put one at risk of tooth-to-metal impact. The game is about possession and territory. The ball is never to be lost to the opposing team and you work hard to gain territory as you advance. The strategies used are very similar to combat movements. Advancements are physical and brutal. They involve using brute force to break through the opposing team’s defenses without being grounded. ‘Grounded’ is being tackled and often involves being thrown to the floor. It stands to no surprise that most levels of Rugby require the presence of paramedics. The physical war like nature of the game has meant that players must prepare themselves for combat and become warriors. This is part and parcel of what made Jonah Lomu and David Campese such try-making machines in the past. England players vividly remember the time Jonah broke through waves of defense before scoring five tries against them in the 1995 world cup. Whilst Campo (David Campese) is likely to spend most of his time in his rugby shop at the Rocks in Sydney dreaming of the days he pummeled through the All Black defenses. As strength training was critical to Gladiators in the days of ancient Rome, so is strength training critical in this full-contact physical sport. A look at the South African team in the Tri Nations 2009 reveals how a strong team is able to pummel its way to victory. The Springbok forwards were unstoppable. There defenses impenetrable. There attacks – in waves of tsunami. Traditional Rugby Strength training has revolved around keeping players’ legs strong and thick. This meant hours of training on squatting and hack squat machines. The aim of this was to build up leg strength for the players as this would be pivotal in ploughing forward on the field; particularly in the scrum and mauls. However, the world of strength training itself has changed dramatically and functional strength training is now critical to dominate the game. A look at Jerry Collins’ arms reveals very clearly that he doesn’t necessarily only squat at the gym!Functional strength training is what differentiates a mediocre rugby player from a warrior. Functional strength training addresses every single movement used in the game of rugby and strength training for it. For example players need to build there strength to address the scrum (varying positions), mauls, charging, tackling, handing off, the line out and explosive bursts of energy. Functional strength training involves taking every aspect of the game and breaking it down into manageable units; e. g. the line out – Players need to build strong shoulders / deltoid muscles as well as strong quads and hams to address this movement. This movement could be strengthened using exercises such as Barbell Thrusters. Handing off opponents involves the use of triceps, shoulders, the chest and back muscles. These individual muscle groups need to be strengthened. Traditional workout routines for rugby involved focusing on the legs only and other non-targeted routines which seriously short changed players who are in essence going out to war. Military personnel are beginning to realize these changes and are training there soldiers in preparation for varying combat situations e. g. strength training for urban combat is different to jungle combat. You cannot be just physically fit any longer but one needs to be functionally strong and fit. For example urban combat requires soldiers to be able to lift rubble and pieces of concrete, climb up stairs with heavy gear on their backs, pull themselves up walls, etc. Functional strength training for Rugby involves targeted strategic attacks on muscle groups and provides a decisive action plan to strengthen functional elements of the game. The Free eBook Rugby Blitz found at the link below directly addresses Functional Strength Training for the Sport of Rugby Union / League. It describes 10 rules to take Rugby players from Rugby Mediocrity to being a Rugby Warrior. http://www. strengthtrainingchronicles. com/2009/08/rugby-blitz-free-ebook. html
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Rugby Union: All Blacks wore Boks down
All Blacks coach Graham Henry praised the fitness of his side after it scored two tries in the last three minutes to beat South Africa 29-22 in Johannesburg on Sunday (NZT).
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