Universal Nutrition Forum

found this video, reallly gud exercises for forwards especially for backrow players who have to lift aswell as jump.

http://www.youtube.com/watch?v=ojVewrura7o

music is shite but wat can ya do

pretty interest idea theve got their myt do sum of those lifting monuvers 4 my preseason

I wouldn't bother - most of those exercises (bar the OH squat drive against the wall and maybe catching the bar standing on it's end)

There is no point combining the field drills with weights. You'll just end up teaching a bad technique.

Example: When the guy is 'practicing' his lifting his grip on the bar is completely different to what it would be when lifting the man. He would be better off getting his shoulder strength up with Close PG DB military presses and then using that strength when they are doing their line out drills.

The jumping with weights is even worse. Basically the guy needs to increase his vertical jump - Power exercises like the Clean & the Snatch are the absolute best way to train for this.

for lineout specific movements i thought it was quite gud, but gym john your right in the sense that it should be centered around the movement of lifting or building shoulder muscles. an excercise that really helped me with lifting was attaching plates to ropes of a decent thickness and about eighteen inches long and holding the with no grip, just resting inbetween my thunm and forfinger joint. exploding up with these really helped with the snap on my lift.

i also think that the jumpimg with weights is to try and encourage jumping in a pencil position, not to gain jump size but rather 2 gain a cleaner jump in a match situation.

of course i could be wrong on the whole thing, but if anyone has any questions about rugby weights i'll try my best 2 give a decent answer, i've been through the senior training experience and would enjoy comparing note with anyone on the subject of training for rugby as it is the reason i got into getting myself in shape.

aslo gymjohn, know i'm gettin long winded at this stage, but is ther any chance u could give an insight into a power porgram for rugby?? would be greatly appreciated.

Power:

Day 1: Clean & Press/Jerk 6 sets 3 reps building to 85% of 1 rm (if you don't know it then just lift with excellent technique)

Day 2: Snatch again 6 sets of 3 reps building up to 85% of 1 rm

Add in squats, deadlifts, Rows, Presses and other ancillary muscles for strength

Hurdle jumps are good as are med ball tosses

personally i think that the exercise for lifting looks quite benificial for rugby not that it helps with strength but practising that turn and lift is very very important and if u can add a bitta weight to it even tho the lifting technique is drastically different i can see the benefits!!....hav to agree with you tho gymjohn nothing better then clean and press etc for geting strong

What benifit is catching the bar on its end?

is that the 1 with the bb standing up?..dont hav a clue about that 1 im just talking about the one where u go through the positions involved in lifting and then press the bb of the rack

FC18 wrote:

personally i think that the exercise for lifting looks quite benificial for rugby not that it helps with strength but practising that turn and lift is very very important and if u can add a bitta weight to it even tho the lifting technique is drastically different i can see the benefits!!....hav to agree with you tho gymjohn nothing better then clean and press etc for geting strong

The weight he is using is too light to increase strength. You can clearly see he has no problem lifting it. Secondly practicing the turn & lift with a person (who's weight distribution is completely different to a bar) will help him perfect his lifting technique not that exercise.

dbyrneryan wrote:

What benifit is catching the bar on its end?

Done correctly it's a good rotational / core (hate that word) exercise

It's a modification of an exercise where you put the bar in a corner and have it weighted on top. You grip it with both hands and rotate left and right. Great for the obliques!

power program looks good gymjohn cheers mate! should i be coupling this into my training reginme already, i.e dedicate day one and two to power, and then for the rest of the week following my normal training, or should this be the only program i should be working from??

Typically what you'll see in a decent pre season programme is exercises laid out in this order

Pre Hab - stretching & Corrective exercises

Power - Olympic lifts and then plyometrics

Strength - Big lifts like deadlift, squat, rows, pulls & presses

Ancillary lifts, Biceps, Triceps, Abs

So Day 1 could be

Clean 6 x 3
Box Drops 5 x 5
Squat 5x5
Bench 5x5
BB Row 5x5
Incline Curls 4x6
DB Side raises 3x15

Day 2

Snatch 6x 3
Med Ball Tosses 5x5
Deadlift 5x5
Chin Ups 5x5
Standing DB Press 5x5
CG Bench Press 4x 6
Hanging Leg Raises 3x10

You could alternate between this for 4 days of training pw with 1-2 days off in between or you could split it up into 4 different days Upper & lower which would mean less time in the gym each day. Or you could come up with a 4 day routine using the above as a guideline.

What are the benfits of 5x5 training over the usual 3x8-10?

It's sports specific. We're looking for functional strength when training for a sport ie strength that will be transferred to athletic movements. 8-10 builds muscle but it carries very little over to the actual sport.

Athletes should never really train above 6 reps unless rehabbing or developing a base if untrained.

Would there be any benfit for me to do 5x5 for a month, build my strength, then go back to the 8 - 12 rep range with my new found strength to build more size?