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By Johnny Gbenda-Charles
Head Fitness & Conditioning Trainer Hong Kong Rugby Football Union
Room 2001, Olympic House, 1 Stadium Path, So Kon Po, Causeway Bay, Hong
Kong.
DD:(852) 2504 8339; M: (852) 96733185; F: (852) 2576 7237
E:
gbenda.charles@hkrugby.com
W:
www.hkrugby.com
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Due to professionalism, pre-season
training for rugby has been transformed from the grass roots to the
international stage. Teams now see themselves playing up to ten months of the
year and due to the split cycle nature of season periodising your training has
become harder to plan, manage and implement.
The aim of pre-season is now geared towards, maximizing technical, tactical and
physiological sessions without resulting in the dreaded “Three Os”
Overload
Overtraining
Overuse
SOLUTION
Below is a list of components of rugby that are used at some stage during a
season.
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Technical (micro
skills, defense, attack, set pieces)
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Tactical (patterns
of play, the way you will play the game)
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Physiological (strength,
power, endurance, speed, agility)
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Psychological (mental
toughness, player management and pre-game strategies
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Sociological (time
management of private life, family, girlfriend and its effect on rugby)
Listing in order of importance the five
components of rugby will give you a definitive idea of your individual or teams
requirements in the pre-season.
In the top three of you list will be the physiological components of rugby,
which is essentially the fitness and conditioning requirements of the team or
individual.
Limited time, adequate recovery and work load are essential in the pre-season
phase and to combat this I have found “Fuel Mixed conditioning” to be a
fantastic way of implementing transferable fitness sessions on the rugby field.
USING XLR8® STRENGTH BAGS FOR FUEL MIXED CONDIITONING SESSIONS
XLR8® Strength Bags have revolutionized the way we look at training, with the
added advantage of taking what has previously been done in the weight room, out
onto the paddock and in a rugby specific environment.
XLR8® Strength Bags can be used as an ultimate tool for “Fuel Mixed
Conditioning” resistance can be brought on the field to simulate body
conditioning in the contact area, whilst also working the rugby specific energy
systems.
Shown below is a six week program using XLR8® Strength Bags as a method of
preparing a rugby players body for the long heavy season ahead. The program can
be tailored to suit your specific requirements, time span. Feel free to
implement for three, ten or the desired six weeks ensuring you always start
progressively from WEEK 1.
DISCLAIMER
Before you engage in any physical exertion/activity you should consult your GP
for clearance. Also note that all sessions should commence after a thorough
warm up of the total body.
WEEK 1 & 4
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EXERCISE
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| 1. Snatch
grip XLR8® Strength Bag (PB) shuttle run 0-5m, 0-10m, 0-15m X7 SETS |
| 2. Max PB forward throws for
height – 10m sprint - Max PB forward throws for distance (50m) – sprint 50m X6
SETS |
| 3. PB Slams (drive PB into
ground with trunk rotation) 10X – 22m sprint, walk back recovery and repeat X5
SETS |
| 4. PB Back Grip (bag on
shoulders) lunges to 22m – sprint 22m – walk 22m and repeat X7 SETS |
| 6. PB Push Ups (bag on back)
5X SETS of 10X REPS – PB Sit Up Throws 5X SETS of 10X REPS |
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WEEK 2 & 5
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EXERCISE
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| 1. PB Lunges with rotation to
left and right – Max boxing on PB for 1min, X8 SETS |
| 2. PB lunges – PB reverse
lunges – PB jump squats -20m max sprint X6 SETS |
| 3. PB throws for distance
(100m) – PB Behind head grip backwards sprint 50m - forward max sprint 50m X 4
SETS |
| 4. Snatch grip PB shuttle run
(0-5m, 0-10m, 0-15m, 0-20m) X5 SETS |
| 5. PB Split Pike Jumps (SPJ)
10X – Max Sprint 10m – SPJ 10X – Max Sprint 15m repeat X4 SETS |
| 6. PB Push Ups (bag on back)
6X SETS of 10X REPS – PB Sit Up Throws 6X SETS of 10X REPS |
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WEEK 3 & 6
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EXERCISE
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| 1. PB Split Pike Jumps (SPJ)
10X – 22m sprint – SPJ 10X – 22m sprint – SPJ 10X – 22m sprint without PB X 6
SETS |
| 2. Reverse PB throws (1/2 way)
– forwards PB throw (1/2 Way) – Sprint ½ way an d back X5 SETS |
| 3. PB tackle to down and up –
back peddle 10m – PB tackle to down and up – back peddle 10m X4sets |
| 4. PB jump squats 10X – 22m
Max Sprint – PB jump squats 10X – 22m Max Sprints repeat 3X SETS |
| 5. PB Boxing 30s max effort –
back peddle 22m – forward sprint 22m – PB boxing 30s repeat X6 SETS |
| 6. PB Push Ups (bag on back)
7X SETS of 10X REPS – PB Sit Up Throws 7X SETS of 10X REPS |
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POSITIONAL SPECIFC XLR8® STRENGTH BAG LOADS
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POSITION
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LOAD OF POWER BAG
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| Props and Locks |
35-50kg |
| Hookers and Loosies |
30-50kg |
| Nines and Tens |
20-30kg |
| Centers and Full Backs |
25-30kg |
| Wingers |
20-30kg |
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PROGRAM PROTOCOLS AND PROCEDURES
1. Aim to work in pairs to ensure then get a 1:1 work to rest ratio, if
the load is too much, modify with three players (1:2 rest to work ratio working
on one bag and an agility grid set up as an active rest
2. Work with a heart rate monitor if available, record data and compare
to previous and future session as quantifiable information and motivation
3. Keep everything specific to your team or players game plan. If you
play a more hit and run fast game, place time constraints on finishing each
task
4. Do not compromise on technique and work rate. Quality in everything
you do should be a key trigger
5. Ensure you are taking on fluids (water and electrolytes) little and
often prior, during and after your sessions
6. Complete every session with a cool down and recovery strategy
7. If players are new to XLR8® Strength Bag work, complete lunges,
reverse lunges, squats, split pike jumps and jump squats using bodyweight only,
working through full range of movement. Only use resistance when ready
8. Enjoy your training and keep loving life |
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