Off-Season Rugby Training Program

Randy Little · 04-30-2007, 07:51 AM

Now that the rugby season has officially ended, except for 7's which I will not play, I need to structure a workout plan for the coming season and could use some help.

I am 35 now, 6'2 & 245, my strength needs to improve across the board, and since I cannot move like I once could my projected position would be Tighthead prop. I would like to have my playing weight between 235 and 240. I have been working on a program that James Evans helped design for me that helped me through the season. It follows:

Mon - strength
tue - short intervals - practice
wed - speed lifts
thu - long interval - practice
fri -rest
sat - game day
sun recovery - swim or bike

There is about 16 weeks until the start of fall season. I am intrigued by some of the single leg stuff proposed by Michael Boley, but have never tried any of it.

Again, any help would be appreciated.

James Evans · 04-30-2007, 08:11 AM

Randy,

You've got plenty of time to play with. Have you just finished the season? I want to know how tired/beat up you are?

I think Shaf might be more suited to take the lead on this as you looking at prop as your position.

So you need to focus on strength, short distance speed (10 metre sprints) and some conditioning for general scrummaging/mauling. At 6'2" you could possibly jump at the lineout I guess or are you up against really tall guys a lot?

Randy Little · 04-30-2007, 08:54 AM

Hey James, thanks for responding.

When we lift we either lift a light flanker or one of our tall 2nd rows, This past year we had a couple of guys who were both at least 4 inches taller than me.

I am not too beat up, my calf muscle tear caused a real strain though. I started favoring my right leg more and that cause both my ankles and knees to start hurting. Before that I was moving around quite well. I haven't done any work for 7 days now and feel pretty healthy except for a little ankle tenderness.

The upper body stuff I was doing served me well, the push presses and half cleans along with the Crossfit warmups which I added push-ups to made my lifting and scrummaging much better than I was used to. I ended up playing tighthead becasue of my left calf, I could push in from the right side with no problem.

James Evans · 04-30-2007, 09:11 AM

Over in the UK the top level back row forwards are all mostly 6' + and the locks will be 6' 4" minimum. There are of course one or two centres and wings out there who are 6'4"/6'5".

But at the more grassroots level you're getting guys who are less into the realms of giantdom and that's why I was wondering how you fared height wise although to be honest I did expect you to be lifting rather than jumping.

I think we are looking at something like this (but this off the top of my head so like Pierre's opinions, subject to change):

Month 1 - GPP
Month 2 - Hypertrophy
Month 3 - Strength
Month 4 - Power

Maybe take another week off and then get back into the groove with some CrossFit style stuff for a couple of weeks and then onto Month 2 - big compound exercises in the 8-10 rep range, squats, push presses, bench, rows, dls etc.

Month 3 up the weight, drop the reps.

Month 4 we're upping the speed.

This is simplistic but I think you'll get the gist.

I have to check something at home but we will also schedule in running/conditioning work alongside. For a prop Litvi sprints and sled drags would be good. Hope you like burpees...

We need to address your calf too but I really need to give way to someone more knowledgeable on rehab issues.

Randy Little · 04-30-2007, 09:30 AM

That is good stuff, although I do not like burpees and am not sure what a Litvi sprint is. This past year I started exercising with my girls and when it was my turn I would do some short sprints I had one where I would sprint, pick them up and carry them back to the starting line, etc... , they loved it. That kind of stuff, like pushing a sled, has always tested my conditioning more than anything else.

I think my calf is almost 100% now, it has been almost 5 weeks and I dont even think about it at all.

So what I should do is ride a bike or swim and hit crossfit 2-3 times a week. Then move back into the lifting regimen, that sounds like a great idea.

James Evans · 04-30-2007, 09:45 AM

I got the Litvi thing from Dan John. You might have heard of him, flies around Utah in a flying saucer.

Basic premise is you perform a lifting movement, say a kettlebell swing or a power clean with a sandbag, bang out a couple of reps and then dump and immediately sprint a given distance. It's complex training really. Keep the distance short.

A tool called a Powerbag has become very popular in rugby circles (where it was developed) and is ideal for this kind of thing:

http://www.performt.com/

but it is essentially a sandbag so you can easily improvise.

One of the main draws of stuff like this? It's fun. Just like playing with your kids.

Steve Shafley · 05-10-2007, 01:38 PM

BLACK THURSDAY.

Unsavory.

HAHAHAHAHHAHAHA.

Randy Little · 05-18-2007, 06:23 AM

Ok gang, I thought I would post a quick update on progress so far.

The squats I have been rotating have been an overhead and a single leg, and the overheads are Killers. I have never done them before, and they just wipe me out totally, I started with the bar and was falling out all over the place. But today I did 3*6 with about 65 lbs on the,m and it worked out well. What is amazing is the concentration required, you cannot lean any direction at all or guess what, the bar is on the floor. The Single Legs are worthwhile, my legs feel very good right now.

I have been doing hang cleans as an explosive move, what a great lift. And the Rows have solidified my back. The good mornings are coming along, and I have been working on the Tivalis exercises for my ankles and I have been doing double leg calf lifts with little weight as a stretching movement.

I have not been running at all because of a stress fracutre in my ankle, but that will end next week and I will start working on some hill sprints and touch rugby.

James Evans · 05-25-2007, 08:50 AM

Some good stuff here:

http://www.getstrength.com/articles.asp

Canterbury Crusaders have been the dominant side in the Super 12 (and now Super 14) competition. The final was contested by two South African sides this year though.

Randy Little · 05-30-2007, 07:23 AM

Everything is going fine, I am going to start the running portion of the workouts this week.

James,

Check out the quote below, I think you will like it..

"The Holy Writ of Gloucester Rugby Club demands: first, that the forwards shall win the ball; second, that the forwards shall keep the ball; and third, the backs shall buy the beer." - Doug Ibbotson