I’m from Australia and I’m a Sri Lankan so I’m always the smallest dude on the field. I play on wing and been following ur workouts for two seasons now and it gave me the strength i need to bump off all these islanders around me and stand tall through their strong tackles. I’m very grateful for the knowledge you have given me coach. Peaceeeee ✌🏼
Hi Dane, been playing rugby my whole life 15+ year experience. I'm so glad to see that you're one of the only coaches to stress the importance of cardio for rugby. Every real rugby player and rugby coach knows that yes, strength and power is important but sprinting and interval running is more important than anything. The great Ashley Jones (possibly one of the best S&C rugby coaches who has ever lived) said that if he could pick thing for rugby players to be proficient in it would be running. The fact of the matter is that it doesn't matter how talented, strong, athletic and great you are.. if you can't make it to a play due to a lack of fitness you're essentially useless.
Love this!! Love rugby content, my team just won the D1 Women’s Club National Championship. Go surfers! But you’re right on the 40 minute halves! And 7 minutes for 7s
I'll be using my garage strength roller and pad tomorrow when it gets delivered. I just spent the last 3 years getting back in shape for rugby after my last pickup game on a flight line in Sabit Qadam where, unrelatedly, I injured myself later doing squats. I psychologically kept myself away from the gym because of the pain from taking a whack at my iliolumbar ligament. Following your channel and a few others got me strong again after 7 years of surrendering to a memory of pain (+3 months of physical therapy): 405x3 bench 295x3 push, 295x3 hang power clean, 525 squat...but my snatch is sad and pathetic 175x3 no foot hang. Cardiowise, I believe rugby is a game of having your heart rate go from 90 to 150 in the course of 40 seconds and if you are fit, having your heart rate get back to 90 in the course of 20 seconds. Just based off the time the ball is in play and the time it takes to get set for a line out or scrum. The endurance of managing this for 80 minutes, putting 5-6 miles into the pitch is unbelievable as a forward hitting ruck after ruck driving maul after maul.
Great video lots of good stuff. Was happy to see the interval training at the end. Its been awhile but i felt this and pute track training did the most for my performance. Learning how to properly sprint really changed my game. I became much more explosive and dynamic. Speed endurance trained me to react and make a play despite being fatigued. Overcoming fatigue to make a play is a huge part of rugby. Like to add that theres a big difference in training for 7s and 15s. The former requires longer sustained efforts over bigger distanaces in shorter halve; whereas 15s requires more shorter bursts over a longer period. For example in a defensive stand on 7s theres really no play off and youve got to get back to your feet and involved immediately whereas in fifthteens the contact is bigger, but you get a bit longer to recover but end up doing it more
Thank you for the exercise suggestions for Rugby. As a side note: You don't enter a scrum dynamically. Scrums start from a standstill. You were showing a maul in the video and I think you meant maul.
Thanks for posting this. I'm a personal trainer working with a client on training for her Rugby season. Do you have any suggestions on what to focus on during the offseason or is it okay to start including these exercises in her program right now?
As a 15 year old who plays rugby and have only been going to the gym for a year. I don't really feel comfortable doing stuff like power cleans because i feel like i might be doing something wrong and making a fall out of myself. Does anyone have any tips or advice?
I wouldn't ask around because different people would tell you how to do it differently. Watching a video with someone doing it with the proper form may help, especially an Olympic lifter. Hope this helps brother!
Imagine if you could convert a sled into a viking-press landmine machine so that you can start to push that sled in multiple angles of the shoulder without it being a closed-chain system
