some pre season help please

[Benc1994]

Hey there.

Just started pre season at our club and this season ill be playing tight head prop and will be line out lifting just wondering what work i do in the gym to help improve bodily strength to help me lifting.

I'm not that good at lifting as most youth stages were we lifted before colts i was a hooker.

i heard normal pressups will be the best place to start and also heard dead lifts and power cleans will help me.


Just wondering if anyone has any advice or anything they find helps them i can try

Thanks

 

[TRF_Olyy]

Squats, deadlifts, powercleans, overhead/military press, push press!

 

[Don't Skip Leg Day]

I would start yourself (age depending) on something called starting strength (its on google) this was brilliant for me (i play lock) for rugby. It helps with overall strength but focuses on leg strength. you can do this for the first 6 weeks of pre season and then focus more on jump squats, power cleans.

Definitely the best rugby exercise programme i have come across yet.

Also lifting is alot about technique, really using your legs to power them up and then stepping in really close to the jumper when they are in the air so you are almost under them. That makes it easier to hold them up.

hope that helps

 

[Benc1994]

cheers folks going to try a selection of exercises see what works best and incorporate them into gym time! thanks for the help ill be sure to post again soon!

 

[Howzy]

just go to gym sometimes rugby isnt all about the muscle you have it can also depend on your fitness levels. for example you may be the strongest player on the pitch but you may be knacked after 20 mins of play. i suggest doing jogs around your local area 4 miles tops. ova time your body builds up what is called lactic acid resistance which make your legs feels stiff and down grades your performence. the resistance helps your muscles to cope with the build up better than usual. now the endurance is ova with its time for explosive power. to improve explosive power you should do a number of shuttle runs maybe from the 15 metre line to half way as you position doesnt really invovle alot of sprinting. depending on how into rugby you are you should also maybe invest in either a speed sledge or a training parachute, both create resistance which helps acceleration and stride length.

 

[big ginger 8]

Shuttle runs are far better than jogging for rugby fitness.

Lifting is all About technique. Gym work will come in handy though. If you're doing it solely for rugby don't do all the stuff like curls and make sure you do one of benchpress, deadlift and squats in your session.

 

[Howzy]

Shuttle runs are far better than jogging for rugby fitness.

Lifting is all About technique. Gym work will come in handy though. If you're doing it solely for rugby don't do all the stuff like curls and make sure you do one of benchpress, deadlift and squats in your session.

ull end up like mr ferris there ;P