G
Gavin
Guest
Always thought the best way of increasing your speed is by doing shuttle runs and running up hills.
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K
Klarkash-ton
Guest
I travel a fair bit, so I was in Hotels using my expense account for long periods, and no exercise due to being a big girls blouse blaming all my old injuries. Peaked at 17 stone 7, down to about 14 flat now. the first stone was via running but then the shin splints kicked bak in (old injury). Wish I'd taken up cycling 10 years ago! But I still think running gets you fit, faster.
OMG I've become an infomercial :blush:
D
dullonien
Guest
Out-sprint a dog! my dad's dog tops out at 25-30mph, easily keeping up with the quad when I'm rasping it. Not even a world class sprinter would have a chance! Then again he is a working sheepdog.
The Fartlek training is good, along with shuttle runs. But as others have said, improving your general fitness is a must. I should really take my own advice, 6-7 yrs of smoking, sitting in front of a pc and being lazy has left me unfit, though I did manage to quit smoking 3 months ago which is a start. Been doing some weights aswell (dumbells at home, made a big difference too), but I should start running again.
Good luck Mite.
C
canongia
Guest
There's lot of stuff on the net about speed training. Maybe take a look at the You Tube, and look for sprint fitness.
O
o'dave
Guest
Hi guys,
Kinda new here. Used to lurk ages ago in the gaming forums until it all changed. Anyway my name is Dave and I'm a personal trainer, strength and conditioning coach and sprint coach who specialises in training amateur and semi-pro rugby players who want to train at a professional level around their everyday job. (corporate team players, London 1 etc) Some good advice on here but just wanted to say if anyone wants some more specific advice training I'm always happy to help. Not a pitch as I'm mad busy at the moment with pre season so can't take really on any more clients anyway but just a bit of a geek about the subject so nice to talk to like minded people and it's always nice to pass on the right info, especially to youngsters as most of the training info I got as kid led to 5 years of various injury.
Just to reiterate some of the points.
The first step is definitely general cardiovascular fitness and a good strength base. It's highly advisable to be pretty fit and healthy before you start plyometrics (eg: I wouldn't train someone unless they could squat 60% of their body weight 5 times in 5 minutes unless I fancied higher insurance premiums for the next 40 years) but as speed is so intrinsically linked to power they are a very useful training device.
If you want more specific advice drop me an email or ask a question on here but I thought I would provide a quick real world guideline for Plyometric training as I use it with clients.
What is it?
SSC. Stretch-shortening cycle. The idea behind plyometrics is to perform explosive actions where an eccentric phase of muscle contraction (shortening eg: squatting) to precede the concentric phase (the lengthening eg: jumping). The SSC is an integral part of everyday life; walking running, but what you are trying to do in Plyometric training is reduce the 'amortisation phase', that is the phase between the shortening and the lengthening
Just for the pub quizzers among you, it isn't new. Was invented by the Greeks, who probably did it naked and involving some kind of penetration, but it was obviously pushed into the agenda by the Eastern bloc in the 50s and 60s who were big fans of it, and of drugs.
Why do it?
Alan Wells the famous Scottish sprinter and husband of Margot Wells (the sprint coach for Tranny Cipriani amongst others) was renowned for his power sessions and Plyometric training and anyone who remembers him will know why. He was WHITE for fecks sake!
The main physiological adaptations which take place are;
1) Inter-muscular coordination (coordination of muscles through full range of movement)
2) Intra-muscular coordination (better muscles fibre recruitment)
3) Stronger nerve impulses travelling to the muscles leading to more forceful contraction
How often to do it?
Although no conclusive evidence to support frequency as it's probably quite subjective, I personally follow guidelines of 2-3 times a week with a recovery period of 48-72 hours between sessions â€" it is very similar to strength training in this regards.
How to do it?
Volume during training.
Beginners â€" 60 â€" 100 foot contacts with the floor
Intermediate â€" 100-150 contacts
Advanced â€" 150 -200 foot contacts
Examples of exercises:
The exercises should mirror your positional requirements. So a prop could do crouched jumps against a tackle bag to imitate a scrum whereas a back would do jump sprints or side steps with medicine balls etc. (I have invented literally 100s of exercises so be inventive yourself.) The main point is to go from a stretch of a muscles to a lengthening in an explosive controlled way. A standing jump is the classic example and provides a useful measure to compare future improvements. I have some standardised rugby data for these if anyone is interested in comparing their jumps against the Springboks.
Final point:
Remember that speed in a flat line on a track is very different to rugby speed. To be as quick as you can be, the average amateur player needs to do the following:
1) Get a good level of fitness strength and CV
2) Improve core strength (planks etc)
3) Flexibility â€" I train a back row who couldn't even reach his leg to stretch his hamstrings. His 50m sprint time has dropped by about a second in 6 weeks and the largest change has been flexibility work. He cnow has a lovely high knee action whereas before calling it a 'shuffle' would be kind. Use developmental stretching and PNF stretching post workout if you have tight muscles.
4) Use sprint intervals and OBLA (lactic threshold training) to improve your CV fitness for rugby meaning that speed stays with you on demand throughout the game â€" think 80th minute 50m sprints for the line.
5) Fartlek â€" as someone mentioned is great. Adds variety and interest. Ok on a treadmill but if you can get outside and go for it. The very name means 'speed play', (rather than the weird sexual perversions it conjures up)
6) SAQ training â€" speed agility quickness. Ask me about this or google it cos hard to explain everything this encompasses but if you've played rugby you've probably done this at some point in some guise.
7) Nutrition â€" probably the biggest change the average rugby player could make
Please feel free to ask me any questions about fitness for rugby or strength or speed training. Obviously I do this for a living so I can't spend hours offering free info but always happy to help. And if anyone does ever need that bit extra I offer complete training programmes for pre and during the season in the London/South East area (although as I mentioned I'm kinda busy at moment) but also I do design personal training programmes, nutrition programmes etc you can follow yourself and keep in touch with me via email and phone
Hope thats useful.
Is there a coaching section on here btw?
Kinda new here. Used to lurk ages ago in the gaming forums until it all changed. Anyway my name is Dave and I'm a personal trainer, strength and conditioning coach and sprint coach who specialises in training amateur and semi-pro rugby players who want to train at a professional level around their everyday job. (corporate team players, London 1 etc) Some good advice on here but just wanted to say if anyone wants some more specific advice training I'm always happy to help. Not a pitch as I'm mad busy at the moment with pre season so can't take really on any more clients anyway but just a bit of a geek about the subject so nice to talk to like minded people and it's always nice to pass on the right info, especially to youngsters as most of the training info I got as kid led to 5 years of various injury.
Just to reiterate some of the points.
The first step is definitely general cardiovascular fitness and a good strength base. It's highly advisable to be pretty fit and healthy before you start plyometrics (eg: I wouldn't train someone unless they could squat 60% of their body weight 5 times in 5 minutes unless I fancied higher insurance premiums for the next 40 years) but as speed is so intrinsically linked to power they are a very useful training device.
If you want more specific advice drop me an email or ask a question on here but I thought I would provide a quick real world guideline for Plyometric training as I use it with clients.
What is it?
SSC. Stretch-shortening cycle. The idea behind plyometrics is to perform explosive actions where an eccentric phase of muscle contraction (shortening eg: squatting) to precede the concentric phase (the lengthening eg: jumping). The SSC is an integral part of everyday life; walking running, but what you are trying to do in Plyometric training is reduce the 'amortisation phase', that is the phase between the shortening and the lengthening
Just for the pub quizzers among you, it isn't new. Was invented by the Greeks, who probably did it naked and involving some kind of penetration, but it was obviously pushed into the agenda by the Eastern bloc in the 50s and 60s who were big fans of it, and of drugs.
Why do it?
Alan Wells the famous Scottish sprinter and husband of Margot Wells (the sprint coach for Tranny Cipriani amongst others) was renowned for his power sessions and Plyometric training and anyone who remembers him will know why. He was WHITE for fecks sake!
The main physiological adaptations which take place are;
1) Inter-muscular coordination (coordination of muscles through full range of movement)
2) Intra-muscular coordination (better muscles fibre recruitment)
3) Stronger nerve impulses travelling to the muscles leading to more forceful contraction
How often to do it?
Although no conclusive evidence to support frequency as it's probably quite subjective, I personally follow guidelines of 2-3 times a week with a recovery period of 48-72 hours between sessions â€" it is very similar to strength training in this regards.
How to do it?
Volume during training.
Beginners â€" 60 â€" 100 foot contacts with the floor
Intermediate â€" 100-150 contacts
Advanced â€" 150 -200 foot contacts
Examples of exercises:
The exercises should mirror your positional requirements. So a prop could do crouched jumps against a tackle bag to imitate a scrum whereas a back would do jump sprints or side steps with medicine balls etc. (I have invented literally 100s of exercises so be inventive yourself.) The main point is to go from a stretch of a muscles to a lengthening in an explosive controlled way. A standing jump is the classic example and provides a useful measure to compare future improvements. I have some standardised rugby data for these if anyone is interested in comparing their jumps against the Springboks.
Final point:
Remember that speed in a flat line on a track is very different to rugby speed. To be as quick as you can be, the average amateur player needs to do the following:
1) Get a good level of fitness strength and CV
2) Improve core strength (planks etc)
3) Flexibility â€" I train a back row who couldn't even reach his leg to stretch his hamstrings. His 50m sprint time has dropped by about a second in 6 weeks and the largest change has been flexibility work. He cnow has a lovely high knee action whereas before calling it a 'shuffle' would be kind. Use developmental stretching and PNF stretching post workout if you have tight muscles.
4) Use sprint intervals and OBLA (lactic threshold training) to improve your CV fitness for rugby meaning that speed stays with you on demand throughout the game â€" think 80th minute 50m sprints for the line.
5) Fartlek â€" as someone mentioned is great. Adds variety and interest. Ok on a treadmill but if you can get outside and go for it. The very name means 'speed play', (rather than the weird sexual perversions it conjures up)
6) SAQ training â€" speed agility quickness. Ask me about this or google it cos hard to explain everything this encompasses but if you've played rugby you've probably done this at some point in some guise.
7) Nutrition â€" probably the biggest change the average rugby player could make
Please feel free to ask me any questions about fitness for rugby or strength or speed training. Obviously I do this for a living so I can't spend hours offering free info but always happy to help. And if anyone does ever need that bit extra I offer complete training programmes for pre and during the season in the London/South East area (although as I mentioned I'm kinda busy at moment) but also I do design personal training programmes, nutrition programmes etc you can follow yourself and keep in touch with me via email and phone
Hope thats useful.
Is there a coaching section on here btw?
O
o'dave
Guest
Btw. This:
should have read 5 squats in 5 seconds. If you cant do 5 squats in 5 minutes you should probably go to a hospital quite quickly.
K
KZNSharksFan
Guest
Cheers, o'dave!! Nice to have someone who's qualified in this kind of stuff on the forum. Welcome!
I personally need a bit of help with sprinting- i'm useless at it. I understand that its largely up to genetics and proportions of fast and slow twitch fibres etc. But, I was wondering if you could advise me on a basic programme,so i could at least get to the rucks before the bloody props arrive (i'm a lock, its quite embarrasing). Cheers
I personally need a bit of help with sprinting- i'm useless at it. I understand that its largely up to genetics and proportions of fast and slow twitch fibres etc. But, I was wondering if you could advise me on a basic programme,so i could at least get to the rucks before the bloody props arrive (i'm a lock, its quite embarrasing). Cheers
O
o'dave
Guest
Cheers KZNSharksFan
You'll need to give me a bit of info about youtself. The biggest problem with rugby training at the amateur levels is the main reason I get employment; largely that there's a 'one size fits all mentality with many coaches'. (not all of course!) As you say alot of speed is down to genetics but everyone can improve their speed with training but it's about speed for your popsition not the ability to turn a flanker into a 100m sprinter which would envariably mess up other parts of their game.
Let me know a bit about your stats (size, body shape etc) and what you mean by 'getting to the rucks' eg: is it simple speed to the breakdown or the fact you get knackered throughout the game. Two very different things obviouusly. Also what training you do at the moment for CV and strength etc?
You'll need to give me a bit of info about youtself. The biggest problem with rugby training at the amateur levels is the main reason I get employment; largely that there's a 'one size fits all mentality with many coaches'. (not all of course!) As you say alot of speed is down to genetics but everyone can improve their speed with training but it's about speed for your popsition not the ability to turn a flanker into a 100m sprinter which would envariably mess up other parts of their game.
Let me know a bit about your stats (size, body shape etc) and what you mean by 'getting to the rucks' eg: is it simple speed to the breakdown or the fact you get knackered throughout the game. Two very different things obviouusly. Also what training you do at the moment for CV and strength etc?
K
KZNSharksFan
Guest
188 cm (6ft.2 i think)
84 kg
12 % body fat
Just started at the gym again, going +-4 times a week. Used to swim competitively and didn't really need to run to get fit for rugby, now i go for a run once or twice a week (6km HR 160-170). I don't struggle too much with the Aerobic fitness, its more that I don't have the speed to make those tackles on most of the nippy little guys
84 kg
12 % body fat
Just started at the gym again, going +-4 times a week. Used to swim competitively and didn't really need to run to get fit for rugby, now i go for a run once or twice a week (6km HR 160-170). I don't struggle too much with the Aerobic fitness, its more that I don't have the speed to make those tackles on most of the nippy little guys
C
chinwaggler
Guest
Speed comprises of acceleration and top speed.
In order to increase acceleration:
Strength and power is more important than speed for acceleration.
Exercises:
Weights. Squats, leg press, ham extension, quad extension all those
Hill sprints. UP the hill. Self-explanatory. This helps you bring your knees higher.
Short sprints. Accelerate as fast as you can for about 30 metres then re-do..
High knees. This helps your technique
Technique: Bring your knees as high as you can and then push through the ground as hard and fast as you can.
Top speed:
Speed is more important.
Exercises: DOWN the hill. This helps leg speed.
Long sprints. Between 30-100 metres.
Kick-butts. This helps leg speed/technique.
Both:
Basically just run as fast as you can over and over. After all doing what you want to improve will surely improve it.
Plyometrics: these exercises ultimately increase the amount of power and speed you can put out through your legs.
Examples:
- Squat down then jump as high as you can. Repeat 10 times at least.
- Lung forward and push back up into standing position. Repeat 15 times at least. Do a set on one leg, then the other.
- Bounds. Basically running but with long strides. Do about 30 metres per set.
- Box jumps. jump onto a box, then back down. At least 10.
In order to increase acceleration:
Strength and power is more important than speed for acceleration.
Exercises:
Weights. Squats, leg press, ham extension, quad extension all those
Hill sprints. UP the hill. Self-explanatory. This helps you bring your knees higher.
Short sprints. Accelerate as fast as you can for about 30 metres then re-do..
High knees. This helps your technique
Technique: Bring your knees as high as you can and then push through the ground as hard and fast as you can.
Top speed:
Speed is more important.
Exercises: DOWN the hill. This helps leg speed.
Long sprints. Between 30-100 metres.
Kick-butts. This helps leg speed/technique.
Both:
Basically just run as fast as you can over and over. After all doing what you want to improve will surely improve it.
Plyometrics: these exercises ultimately increase the amount of power and speed you can put out through your legs.
Examples:
- Squat down then jump as high as you can. Repeat 10 times at least.
- Lung forward and push back up into standing position. Repeat 15 times at least. Do a set on one leg, then the other.
- Bounds. Basically running but with long strides. Do about 30 metres per set.
- Box jumps. jump onto a box, then back down. At least 10.
