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Training for women's rugby

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GymKitten
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2004/02/27 11:49:17 (permalink)
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Training for women's rugby

Hoping someone can help. I've started rugby training (we're not playing matches at the moment, just practising skills/contact etc).
Current;y I do alot of CV work (running, spinning, mix of HIIT and longer stuff) as well as weights a few times a week (my split is a bit erratic at the moment).
I need some suggestions for good weight training for rugby. Obviously I need to keep up the cardio for fitness.
Any ideas would be great. Thanks
#1

12 Replies Related Threads

    suggy3001
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    RE: Training for women's rugby 2004/02/27 15:53:49 (permalink)
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    yes what position do you play?
    really there is no substitute for pace and fitness, so these should be your priority when starting out, as well as developing ball skills. Once the season has finished I would look at something similar to :

    day 1:
    squat 3x5
    SLDL 3x5


    day3:

    chinups 3x5 (weighted once you can do this)
    dips 3x5 (weighted once you can do this)
    push press 3x5

    day 5:
    power cleans 10x1
    hip snatches 10x1


    not too much volume but intensity should be high, you could put a couple of sessions for other factors in as well, preferably HIIT sprinting and ball skills. What kind of level are you playing at?

    #2
    pop
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    RE: Training for women's rugby 2004/02/29 19:05:44 (permalink)
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    Suggy's routine looks good.
    #3
    Rusev
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    RE: Training for women's rugby 2004/02/29 19:35:56 (permalink)
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    day 5 10x1 ? why not more like 5x3 / 3x3
    #4
    genetic disaster
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    RE: Training for women's rugby 2004/03/01 00:15:09 (permalink)
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    post up what position you play,what level, current weight etc.. just curious.
    the routine above doesnt look to bad at all... am a big fan of deadlifts, i would include them in there, great overall excercise. would maybe alternate them with squats, week about... i also like overhead squats, you could do a set of 8-10 reps of them after your 3 sets of 5 regulars. i find them great for all your supporting muscle groups in and around the shoulder girdle,neck, back and chest.
    good luck
    #5
    suggy3001
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    RE: Training for women's rugby 2004/03/01 09:09:53 (permalink)
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    well rusev you probably know a bit more about oly lifting than me but its just how I give the impression that they should be singles. I don't think its a good idea to give inexperienced lifters sets of oly lifts cos they have a tendency to do them without recovering form.
    #6
    GymKitten
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    RE: Training for women's rugby 2004/03/01 09:53:57 (permalink)
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    Thanks for the ideas. I'm playing very very basic level at the moment: we're not playing games until next season and mainly focusing on ball skills and learning to tackle without breaking things.

    I am very short (5ft) but quite heavy (around 10stone, varies wildly, muscular with a bit of lard rather than lardy as I'm a dress size 10/12).
    I'd rather not do complicated lifts as I worry about form (dodgy back/knees) although I do quite a bit of free weights work. Perhaps I should just be brave!

    I'm more interested in what bits I should focus on with the weights (eg back, shoulders? Legs?). At the moment I do about 12 reps x 3 sets of most things- I find that I do tend to get bulky quite quickly (yeah I know girls "can't" but I do tend to).Thanks
    #7
    suggy3001
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    RE: Training for women's rugby 2004/03/01 10:31:04 (permalink)
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    you should really focus on your legs and core trunk muscles. 12 reps is a little high, during off season work you should look at dropping that to 6 maximum. high power-weight ratio is needed. there's lots of info on here about the various lifts, dont be afraid to ask if you have any questions. is it likely you will be playing in the backs or forwards nest season?
    #8
    genetic disaster
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    RE: Training for women's rugby 2004/03/01 10:45:33 (permalink)
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    with respect, i dont agree with suggy that you should just consentrate on legs and your core (lower back and abs). your chest, back, shoulders, traps, arms and neck all have to be together to take the constant stress from tackling. also your legs are no good when you are rucking a ball out of someones arms. if you are playing in the pack, womens rugby 5 foot and 10 stone, i would guess you could be playing hooker, where your neck traps etc are going to be under real pressure..
    i do agree with him though that you should ,maybe drop your rep counts down. you tend to bulk up you say, you are training with a 12 rep count, that i would recomend for someone to do exactly that.. bulk up.. 3-5 for strength gains. your coach should be giving you plyometric and other excercises to develop power, in the gym i think you should be training for raw strength...
    if your coach isnt employing tackling drills, driving drills etc. you should be asking him why not....
    good luck
    #9
    suggy3001
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    RE: Training for women's rugby 2004/03/01 15:08:09 (permalink)
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    obviously dont just concentrate on that. but imo all good rugby players have great leg power and core strength. many dont have freakish upper body strength. but yes if you were to play hooker, even from a safety perspective I would spend time strengthening your shoulders/neck.
    #10
    Robert
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    RE: Training for women's rugby 2004/03/01 16:04:49 (permalink)
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    i think the term core here has been used very loosely. core is everything from your head to our toes that is involve in supporting a mobilized joint. [thats the definition i have been given anyways] and it would do you no harm to focus it. core includes many things, neck, shoulders, rotators, errector spinae, TVA, rectus abdominis, mutifidi, obiliques blah blah blah... right the way down to the muscles at your knee and ankle joints not forgetting the hip movers and thier ab/adductors as well.

    so if you ask me, in a contact sport like rugby, where agility, speed and ability to take a knock or two, core strength and flexability should be top of the list. then when you have established a solid platform/foundation on which to build, then you can focus on "gym strength"

    if you ask me, the most benifical things you can do are compounds like squats and deadlifts off season, and plyos, sprints and muscular endurance/conditioning during and in the run up to, whilst maintaing and being constantly on top of your core strength.

    if you are starting out, suggy is on the money with that first routine, off season.
    rob

    #11
    CHTHONIC
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    RE: Training for women's rugby 2004/03/01 16:46:09 (permalink)
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    I played rugby from the age of 5-18 then due to a serious injury had to stop, but starting again soon. I am naturally pretty big build, and i use to play flanker. The only training i use to do outside of rugby training, was cardio related.

    Depends on your current size and what position you play now/want to play in the future and whether you need to be any bigger than you are currently, or just fitter.

    Alex
    #12
    GymKitten
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    RE: Training for women's rugby 2004/03/02 10:05:54 (permalink)
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    Thanks for the advice guys. We haven't really decided on positions yet but I'm in the running for hooker, or maybe a flanker. It's a bit of a rag-bag team so we'll have to fit people in where we can!
    I'll try and get more compound lifts in- I'm friendly with the trainers at the gym so I'll get form help from them. Building up shoulders and upper back also sounds sensible to me (though they are coming along nicely).

    And if you know any women in West London interested in joining a new rugby team, let me know!
    #13
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