Functional strength training for the sport of rugby
It’s almost the end of the annual Tri Nations series and the Springboks (South Africa) are on their way to winning the series. The Tri Nations sees the heavyweights of the rugby world take on each other in a series of test matches. In the last decade, Rugby Union was dominated by the three heavyweights of the southern hemisphere – Australia (the Wallabies), South Africa (the Springboks) and New Zealand (the All Blacks) until England’s victory in the World Cup. world in 2003 with full credit given. to Johnny Wilkinson. This year’s Tri Nations has seen New Zealand retain the Bledisloe cup (the coveted cup between Australia and New Zealand), however the series win will possibly lie in the hands of the Springboks.
Rugby Union is a full contact physical game. In most cases, no padding of any kind is used and only in the last few years have we seen mouth guards being used. Head padding is becoming more popular given the notorious reputation rugby players have for possessing a pair of ‘cauliflower ears’ (the term is used to describe ears that are repaired after surgeons have worked on them). . Adding to the nature of the game, players tend to adorn boots with metal studs. Attempting to tackle a player from behind while he is chasing you often tends to put you at risk of a tooth-on-metal impact.
The game is about possession and territory. The opposing team should never lose the ball and you work hard to gain territory as you go. The strategies used are very similar to combat moves. The advances are physical and brutal. They involve the use of brute force to break through the opposing team’s defenses without being grounded. ‘Grounded’ is being addressed and often involves being thrown to the ground. Not surprisingly, most levels of Rugby require the presence of paramedics.
The physical warfare nature of the game has meant that players must prepare for combat and become warriors. This is an integral part of what made Jonah Lomu and David Campese testing machines in the past. England players vividly remember the moment Jonah broke through waves of defense before scoring five tries against them in the 1995 world cup. While Campo (David Campese) is likely to spend most of his time in his shop player at Rocks in Sydney dreaming of the days when he broke through the All Black defences.
Just as strength training was essential for gladiators in ancient Roman times, so it is in this full-contact physical sport. A look at the South African team at the 2009 Tri Nations reveals how a strong team is capable of carving its way to victory. The Springbok forwards were unstoppable. There are impenetrable defenses. There are attacks – in tsunami waves.
Traditional rugby strength training revolves around keeping players’ legs strong and thick. This meant hours of training on squat and squat machines. The point of this was to strengthen the players’ legs, as this would be critical in moving forward on the pitch; particularly in the scrum and mauls. However, the world of strength training itself has changed dramatically and functional strength training is now critical to mastering the game. One look at Jerry Collins’ arms reveals very clearly that he doesn’t necessarily just squat in the gym!
Functional strength training is what separates a mediocre rugby player from a warrior.
Functional strength training addresses all the movements used in the game of rugby and the strength training for it. For example, players must develop their strength to tackle the scrum (variable positions), mauls, charging, tackling, passing, the lineout and explosive bursts of energy. Functional strength training involves taking each aspect of the game and breaking it down into manageable units; For example, the line-out: Players need to develop strong shoulder/deltoid muscles, as well as strong quads and hams to tackle this move. This movement could be strengthened with exercises like Barbell Thrusters. Handing over opponents involves the use of the triceps, shoulders, chest, and back muscles. These individual muscle groups need to be strengthened.
Traditional training routines for rugby involved only focusing on the legs and other non-specific routines that seriously let players down who were, in essence, going to war. Military personnel are beginning to take notice of these changes and are training soldiers there in preparation for various combat situations, for example, strength training for urban combat is different from jungle combat. You can’t just be physically fit anymore, you have to be functionally strong and fit. For example, urban combat requires soldiers to be able to lift rubble and concrete blocks, climb ladders with heavy equipment on their backs, climb walls, etc.
Functional strength training for Rugby involves targeted strategic attacks on muscle groups and provides a decisive action plan to strengthen the functional elements of the game.