Professional rugby players are some of the fittest people on the planet, but some of their training methods might surprise you. Read on to find out more about the gym secrets of the world’s top rugby pros.
Strength training is a core component of any gym workout for the best rugby players. Their workouts might seem quite old fashioned compared with modern methods but they really get results. For example squats, deadlifts and bench presses are the classic three weight lifting exercises that form a core part of a rugby player’s workout in the gym.
It is also a good idea to vary these traditional lifts with other types of the same style. For example, you could try using incline and decline bench presses, military presses, box squats and trap bar deadlifts. Other options include using resistance bands instead of free weights or machines, while body weight exercises are also an alternative for when outside of the gym.
Compound exercises are much more important than isolation lifts such as bicep curls. Using just one small muscle can be a waste of time as you don’t get all over muscle gains. It is much better to use compound exercises which work many muscle groups at the same time. Rugby pros concentrate on multi-muscle lifts such as chin ups and dips to make the most of their workout time.
Yoga and Stretching
Yoga is another great workout idea taken from rugby pros. Foam rolling and stretching are also important parts of their workouts to keep muscles supple and flexible. Stretching and yoga moves are particularly useful after a rugby drill, such as those available from https://www.sportplan.net/drills/Rugby/, because it can reduce soreness and aid in muscle repair. Yoga has many other benefits too, such as guarding against heart disease, lowering cholesterol and reducing blood pressure.
Instead of sit ups for strengthening the core, a great abs exercise is the bridges or the plank. Instead of sitting up to stress the abdominals, you rest your elbows and forearms on the floor and raise your body up on your toes, so your stomach is raised off the floor and held rigid using your ab muscles. You hold this position for 30 seconds and the workout is performed by holding a static position rather than moving through a range of motion.