Posted on September 16, 2015 by Jenny Cromack
Rugby training places a substantial focus on the lower body, with factors such as acceleration, agility, deceleration, sprint velocity, strength, vertical jump all requiring development. Therefore when an opportunity to develop or top up the upper body strength is presented it’s got to count to producing a more powerful, agile rugby player.
When we look at the demands of the sport of rugby in relation to the upper body, key characteristics are:
· Strong back to support the spine during contact
· A stable shoulder girdle able to sustain impact
· Strong pressing strength
So here are a couple of rugby workouts for the upper body that could be incorporated into the weekly training to develop the required strength. Ideally both sessions should be completed each week during the preseason period.
Session 1
A1. Incline bench press (15 degrees) 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
A2. Neutral grip weighted pull ups 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
B1. Military press standing 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
B2. Bent over barbell row pronated grip wide 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
C1. Barbell power shrug 3 sets 6-8 reps (75-85% 1RM) (rest 60s)
C2. DB lateral raise 3 sets 8-10 reps (70-80% 1RM) (rest 60s)
C3. Face Pulls 3 sets 12-15 reps (55-65% 1RM) (rest 60s)
Session 2
A1. Incline bench press (45 degrees) ) 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
A2. Supine bench rows ) 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
B1. Behind head shoulder press from squat position ) 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
B2. Pronated grip weighted pull ups ) 3-5 sets 3-5 reps (75-85% 1RM) (rest 90s)
C1. DB Incline bicep curls 3 sets 6-8 reps (70-80% 1RM) (rest 60s)
C2. DB Incline (15 degrees) French press 3 sets 6-8 reps (70-80% 1RM) (rest 60s)
The exercises selected for these rugby workout have a great carry over to strength on the pitch. It doesn’t take anything fancy just some good old fashioned grunting under the bar. Enjoy!