<div class='quotetop'>QUOTE (Roque @ Dec 1 2009, 09:20 AM)
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Hello everyone!
My name is Joao, I'm 16, I am Portuguese, rugby game will be 1 year, my club is Belas Rugby Club (probably never heard of it).
My question is, I am advanced, the number 1 team, but I do not like this position because I can not get out of the scrum to penetrate the opponent's line, I wanted to be number 8.
I measure 1.81 m and weigh 96 kg, I have a BF of 17.5%.
My question is what qualities should I have to be number 8? And as you train for them.
Thanks for the help.
Greetings
(Sorry my bad english)[/b]
O Man I'm going to have fun with this! I am in a very similar boat to you my friend. I started playing rugby at lock, then moved to 8. I switched teams and they wanted me to play at 1. I did and was pretty good at it, but my heart was still for no. 8. And now, I am! I'm 23; my stats are 188 cm and 104 kg. BF is 15% but I had surgery two weeks ago and have been sitting on my ass eating Thanksgiving turkey. Usually try to run around 10%.
At this point Joao, you sound like you'd make a great no. 8. You are fairly big for your age so that is a good advantage. At this point I would have to say that your BF could be lower to make you a more effective no. 8, able to cover ground and use speed. In addition, you want to increase your lean muscle mass. At 16, you are just to the age when you should start lifting weights, so you should incorporate that into your regimen.
Here's a sample training schedule that you could use to help with these things:
(assuming that you practice rugby two times a week. if you play 3 times a week, take out one of the running days.
Monday - Lift weights
Tuesday - Practice / Calisthenics
Wednesday - Running/kicking around, 20 min. sprint training (run as fast as you can).
Thursday - Practice
Fri - Long slow run
Sat - Game or Lift weights
Sun - off
Monday - I am assuming that this is new to you, and that you have not lifted weights previously. If you have, and you are on some team program then stay with that. You should stick to some very basic stuff, but make sure you have variety as well. I would suggest that since you are only working out once, or maybe twice each week, that you vary the workout from week to week. So week one looks like:
(oh, always make sure that you warm up)
Leg extension - 3 sets of 12
Leg Press - 4 sets of 8
Leg Curl - 3 sets of 12
Front shoulder raise - 2 sets of 12
Shoulder press - 3 sets of 10
Rear Raise - 2 sets of 12
Core training
and the next week do:
Bench Press - 3 sets of 8
Dumbell Flye - 2 sets of 10
Lat Pulldown - 2 sets of 12
Cable Row - 3 sets of 10
Barbell Curl - 3 sets of 10
Dumbbell Curl - 3 sets of 8
Core training
If you end up not having a game and working out twice in a week, just do them both and then start back over the next week. If you don't know how to do these exercises then look them up on youtube. Also, after doing this for two months, you should look up some new exercises that target the same bodyparts and use them instead. Generally you should change up any workout every two months.
Tuesday - Do your normal practice but do some calisthenics after you practice, or do them at your home. Calisthenics are simply bodyweight exercises. You've most likely done them before:
Push up - 3 sets of 30
Pull ups - 3 sets of maximum number you can do
Crunches - 3 sets of 20
Wall Squat 2 x 60 seconds
Squat Jumps - 3 x 15
Crunches - 2 x 20
3 x maximum
Wednesday - Sprint training:
warm up laps
2 x 20m
2 x 40m
2 x 60m
2 x 100m
Thursday just practice. Save your energy for the weekend.
Friday run about 2 to 3 miles as a jogging pace
Saturday score some tries, or do your 2nd weights workout
Hope that isn't too much. If you are in the off season, and are not practicing that is a different story altogether, and we could really focus on getting you jacked up. If that is the case, lemme know and I'll give you the scoop.
Also, I would say that a lot will depend on how you grow. If you don't get taller, it would probably behoove you to play prop. Coaches will want taller 8s at higher levels. But, I will hope that you do keep growing, which you probably will. I was 180 cm at age 16. Anyways, hope that this helps you. If you don't have access to weight facilities, then add in more calisthenics, and google strongman exercises. Hehe. Let me know if I forgot anything, Good luck and viva la 8!