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What would be the best position to play as a 1.83m 75kg (6”0 ,165lbs) (gaining weight!)
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<blockquote data-quote="Which Tyler" data-source="post: 1054952" data-attributes="member: 73592"><p>Just a note on the weight training - unlike weight lifting, rugby is dynamic - so try to incorporate balance into your training - both in and of itself; but also whilst lifting.</p><p>So progress squats and deadlifts to single leg variations (reduce weight first, then build back up). Progress from there to a bosu board (reduce weight first, then build back up). Progress from bosu board to wobble board.</p><p>Progress bench presses to having your back on a bosu board / gym ball (reduce weight first, then build back up) etc.</p><p></p><p>To bring in balance training, simply spend time on one leg; then on one leg with your eyes closed, then on one leg with eyes closed on a rocker board, then a bosu board, then a wobble board. Then add challenge such as one leg on a wobble board, whilst juggling, or catching and passing a medicine/rugby ball - talking of which, don't forget to simply practice catching and passing a rugby ball, static and on the move.</p><p></p><p>It's good that you've included neck strengthening - a very good way of minimising concussion risk; but remember to include isometric (nothing moves; so completely solid resistance) to progress up through the resistance band severity, and to include dead weight. Also add proprioceptive training for control of your neck (and leg, even to the arm can't hurt) - strap a laser pointer to your head, and trace various patterns on a wall for control (similar with foot, similar with arm [not hand/wrist])</p><p></p><p>Also add in core strength (planks, superman and dead bug tracks, bridges etc - with the progressions), pilates and ideally some form of wrestling (Greko-Roman, Ju-Jitsu, Judo etc) or even just scrum down with a single partner and try to push each other over - no foot movement allowed.</p><p>And don't forget the shoulders, so military presses, rows, pec flies, and abduction exercises.</p><p>Beyond that, Nordic Curls are brilliant at preventing hamstring injuries, Copenhagen Scissors for the adductors, and Crab/Monster walks for the abductors.</p><p></p><p></p><p></p><p></p><p>I'd also, very strongly suggest that if any of these are new to you (and especially those in the last line), do them with someone who knows what they're talking about initially - and I don't mean a gym buddy, or even a regular personal trainer. I mean a physiotherapist or chiropractor (or osteopath depending on location), or a personal trainer with extra training in rehab.</p><p>ETA: Also remember that all of these things have different names depending on location, profession, age of therapist etc etc (I generally prefer naming them by action)</p></blockquote><p></p>
[QUOTE="Which Tyler, post: 1054952, member: 73592"] Just a note on the weight training - unlike weight lifting, rugby is dynamic - so try to incorporate balance into your training - both in and of itself; but also whilst lifting. So progress squats and deadlifts to single leg variations (reduce weight first, then build back up). Progress from there to a bosu board (reduce weight first, then build back up). Progress from bosu board to wobble board. Progress bench presses to having your back on a bosu board / gym ball (reduce weight first, then build back up) etc. To bring in balance training, simply spend time on one leg; then on one leg with your eyes closed, then on one leg with eyes closed on a rocker board, then a bosu board, then a wobble board. Then add challenge such as one leg on a wobble board, whilst juggling, or catching and passing a medicine/rugby ball - talking of which, don't forget to simply practice catching and passing a rugby ball, static and on the move. It's good that you've included neck strengthening - a very good way of minimising concussion risk; but remember to include isometric (nothing moves; so completely solid resistance) to progress up through the resistance band severity, and to include dead weight. Also add proprioceptive training for control of your neck (and leg, even to the arm can't hurt) - strap a laser pointer to your head, and trace various patterns on a wall for control (similar with foot, similar with arm [not hand/wrist]) Also add in core strength (planks, superman and dead bug tracks, bridges etc - with the progressions), pilates and ideally some form of wrestling (Greko-Roman, Ju-Jitsu, Judo etc) or even just scrum down with a single partner and try to push each other over - no foot movement allowed. And don't forget the shoulders, so military presses, rows, pec flies, and abduction exercises. Beyond that, Nordic Curls are brilliant at preventing hamstring injuries, Copenhagen Scissors for the adductors, and Crab/Monster walks for the abductors. I'd also, very strongly suggest that if any of these are new to you (and especially those in the last line), do them with someone who knows what they're talking about initially - and I don't mean a gym buddy, or even a regular personal trainer. I mean a physiotherapist or chiropractor (or osteopath depending on location), or a personal trainer with extra training in rehab. ETA: Also remember that all of these things have different names depending on location, profession, age of therapist etc etc (I generally prefer naming them by action) [/QUOTE]
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What would be the best position to play as a 1.83m 75kg (6”0 ,165lbs) (gaining weight!)
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