Routines for Rugby League, Major help needed

**gusley** · 16-02-2011 10:07 AM

Guys I've just got back into Rugby League after a few seasons out.

I have no Power and Strength routine in place what so ever, So i was wondering if anyone has any tips or advice? I've posted up on the other section about getting a sensible eating plan into place. For the next Three months it will be Pre-Season training so mainly Cardio sessions so in my own time i would like to hit the gym hard.

Once again any help would be greatly appreciated, I'm also going to start a training log too.

**Bokers** · 19-02-2011 11:31 AM

You could check out my journal. I play Rugby Union though. So you would want more sprints / cardio too?!

**fctilidie** · 19-02-2011 10:22 PM

I play rugby league and have tried various different strength programs and find the one that works best for me to fit around rugby is 5/3/1, but I do the in-season template from 5/3/1 For Football and not one of the 5/3/1 options from the book. It's two day a week program, day one is 5/3/1 squats. 5/3/1 bench, dips and chins, Day two is 5/3/1 deadlift, 5/3/1 military press, GHR and sit ups. Don't get caught into the frame of mind that you need to be hitting the gym loads as that is sure fire way to burn yourself out, trust me I've been there. Two days a week allows for rugby sessions you are going to be doing and any conditoning sessions you want to do on your own. Hill sprints are great for rugby, and I would try to stay away from long jogging sessions, sprints are what you want to be doing most of for rugby. I also have a training log so you can check it out if you like.

**gusley** · 21-02-2011 09:00 AM

Mate i tried the 5/3/1 out when i was with the Quins Academy and it really does work, i'll have to hold my hands up and say i totally disregarded that for this! . . . . With my gym membership i get access to a local running track and its hardly ever used so i have it more or less to myself . . . . so seeing as the 5/3/1 free's me up some time i can work on my sprints there too aswell as the dreaded hill sprints! Now thats a mistake that i have made, going for 4-5 Mile jogs a few times a week, And then getting irate when i wasn't making and progress on gassing people on the pitch, I rarely got for long jogs now, Two or three miles would be my limit.

**Morsey85** · 21-02-2011 09:41 AM

I think we're missing a little bit of information here. What position are you going to be likely to be playing? What level are you going to be playing at?

Sprints are a given and more extended interval training will get you into better shape to last the 80 minutes. If your going to be in the backs or half backs I wouldn't bother with weights in your routine at all just give your tekkers more attention. If your going to be a big hitter you need to experiment a bit to find out what works with you, weight training will give you a big boost but I dont feel its worth sacrificing your fitness and speed to follow a weight routine so make sure you strike a healthy balance.

Id say also get hitting the bags get your shoulders and upper body use to impact and slam them hard. Explosive plyometric exercises are good too. There was a video of Kyle Eastmonds box jumps on this site at one point dont know where it was though but hes incredible. If you can get to a judo or freestyle wrestling class and get some grapple practice with these martial artists that will also really improve your game.

All these things aside dont forget to get out with the ball and have a throw about with your team mates and get some controlled full contact practice in before the season starts.

**gusley** · 21-02-2011 10:09 AM

Central Coast comp in Ourimbah so its a good League, to put in perspective the standard is on par with the English Chapionships . . . . . . I will start of on the wing in Oz but over here i play in the Centres, I've told the coach in Oz that i would prefer to play centers eventually. BUT having said that this season in Union i have played on the wing and loved it with some cracking games under my belt, Not as many trys as i would have liked but its given me the chance to get some great one on ones going both defending and attacking!

I wanted to use the weights because the lads in Oz are units mate, and i certainly am not carrying a decent amount of muscle mass. I've been getting to union training half hour early and standing tackle bags up so i can hit them for a bit on my own.

I've got the whole Pre-Season and In-Season of rugby league starting soon so i know that'll help me heaps too. Plus once that seasons done i will have a few months with the Union lads to keep sharp

**Morsey85** · 21-02-2011 10:39 AM

It sounds great mate Im pretty jealous lol. Youll have to keep the forum posted on what you decide to do and how it works out for you.

**gusley** · 21-02-2011 11:19 AM

Mate its one of those things where a mates put a good word in and something come good of it . . . . I'll definatly be keeping things updated too . . . .