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GEORGE MASON RUGBY STRENGTH & CONDITIONING PROGRAM To train for rugby one must understand the principles of fitness training and the specific demands of a rugby game. A rugby game lasts 80 minutes. On average a player will cover some 4-7 miles in a high level game. Approximately 80% of that distance will be covered at around 70-80% of maximum speed with the remaining 20% split between full speed and substantially less than full speed. The length of time spent working before the next stoppage in play varies between 5 to 30 seconds for the majority of the game. Coupled with these aerobic and anaerobic demands are strength demands that occur at the tackle, in the loose, and at line outs and scrums. Players must be fit enough and durable enough to handle these demands in order to play well and to fully enjoy the game. Data has been generated to give us a more precise understanding of the physical demands of competitive Rugby. In a typical game : • The ball is in play about 30 minutes. • Recovery time between activities averages less than 40 seconds. • 15-20 scrums and 20-30 lineouts, each of 15-20 seconds • Forwards spend 50% of their activity in scrums and lineouts, and 50% in support. • Forwards cover 4-6 miles during a game. • Backs cover 4-5 miles in a game, 30% (primarily on attack) sprinting. Disclaimer: If you are unsure how to execute any of the exercises mentioned in the programs, please advise a personal trainer or someone in that capacity. These programs are just suggestions, we are not personal trainers. These programs were formulated based on the demands that we feel our sport requires. Training Programs Also check out scrum.com's fitness program for additional information on rugby union training. Remember the greater the intensity, the greater the gains! Warming Up and Cooling Down Always warm up and cool down when training. This goes for rugby as well as weights. When training with weights make sure that you get on a stationary bicycle, stairmaster, shoot hoops, etc.,before and after working out for at least 5 minutes. You should stretch 10-15 minutes after warm-up and during cool down. Always warm-up and cool down to prevent injury!!! Training Q & A Q: What is the eccentric phase of an exercise? A: This is when your muscle lengthens during an exercise, e.g. lowering the bar during bench press stretches your pectoralis muscles. Q: What is the concentric phase of an exercise? A: This is when your muscle shortens (contracts) during an exercise, e.g. raising the bar during bench press contracts your pectoralis muscles. Q: What is my "One Repetition Maximum"? A: Your 1 Rep. Max. is the maximum amount of weight you can lift once during an exercise. This helps you gauge how much weight you should be using for that specific exercise during your workouts by lifting a certain percentage of your 1 Rep. Max. Q: What are plyometrics? A: Plyometrics are any exercise where the muscle is contracted eccentricly then immediately, concentricly. In plain English, the muscle is stretched (i.e. loaded) before it is contracted. A good example is push-ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up.
(Source: http://www.xnet.com/~schneid/docs/plyo.faq) Stretching To increase flexibility, stretch after training sessions, perform 1-3 rep, holding stretches for up to 30 seconds. Do not stretch if injured or inflamed. Stretching cold muscles can cause injury and reduced flexibility. Stretch slowly, relax, and breathe regularly. Increase the stretch, but do not overstretch/bounce as this may cause injury. LEGS Hip flexors (Forward lunge) Step forward with right leg, flex the right leg, and rest the left knee on a mat. The left leg should be stretched in the front of the upper thigh. · Quadriceps (Lying stretch) Grasp instep, flex knee, and pull foot gently to buttocks. Move knee backward and slightly upward so stretch is increased. (Standing quadriceps/hip flexor stretch) Place instep of right foot on object behind you or grasp right ankle with right hand. Support self and balance on left foot, drop hips to stretch quadriceps and hip flexors. · Hamstrings Sit, legs extended out at 45o to torso, lean forward and extend arms toward right foot. · Gluteus/butt Lie on back, right leg perpendicular to floor, place left foot across right quad, grasp around right hamstring and gently pull to chest to stretch left gluteus. · Groin Sit upright, soles together, knees out, back straight, head up, attempt to lengthen inner thigh musculature by gently pressing knees toward floor. · Achilles tendon Stand facing wall with palms pressed against it, extend left leg 12 inches to the rear, flex left knee and move hips forward to stretch lower calf and tendon. · Calf Stand a foot away facing wall, place forearms against wall, extend left leg 2-3 behind, flex right knee, move hips forward to place pressure on ball of left foot and to stretch left calf. OR Stand on elevated platform, place weight on balls of feet resting on platform edge with the heels off the platform, drop heels as low as possible. BACK (Side stretch) Stand with knees flexed, feet shoulder-width apart. Reach left hand overhead, slide right hand toward knee, and lean to right. Moderate stretch felt along entire left side. LOWER BACK (Abdominal push-up/ Back extension stretch) Lie in push-up position, extend arms, raise torso, but keep hips in contact with floor. (Seated spinal twist) Sit with legs extended. Bend left knee and place left foot outside of right knee. Bend right elbow, place outside left thigh, just above knee. Left hand should rest slightly behind torso for stability. Slowly turn head and torso to left, hold. CHEST Place both arms behind back with fingers interlocked, straighten arms and slowly raise (also stretches shoulders and biceps). NECK AND TRAPEZIUS Extend right hand behind and across back, grasp with left hand and pull gently towards left side, at same time, roll head to left and hold. SHOULDER Cross right arm over chest, place left hand above right elbow and pull to left shoulder, feel tension in rear deltoid and surrounding area. TRICEPS Extend left arm over head, flex elbow and place left palm on back. Gently apply pressure to left elbow with right hand in posterior direction. FOREARM AND WRIST · Extensors Raise arm to shoulder height, point fingers down, apply pressure to back of hand toward body. · Flexors Raise arm body, point fingers to ceiling with palm facing away, apply pressure to upper palm and fingers in direction towards body.
Nutrition Rugby is unique in that it demands an extremely high level of both endurance and power. Fuel up with high-carbohydrate foods on the day prior and 2-4 h before events. · Adding mass Muscle can be added at any time by combining a proper resistance program and an additional 250-500 quality calories daily. Gains should be slow and gradual, 0.5-1.0 kg/week to ensure lean tissue gains. Ensure that the weightlifting program of the athlete is designed to result in muscular gains. Emphasize high-carbohydrate, moderate protein, and low fat (20-30% daily caloric intake) foods. Athletes should eat breakfast, regular meals and snacks, and consume adequate water (at least 10 cups/day). For athletes with a fast metabolism and hard time gaining weight, emphasize calorie dense foods such as pizza, nuts, and granola. · Carbohydrates (CHO) Energy stores can be drained by prolonged or high-intensity exercise. It is very important to consume a high-CHO meal after these events to avoid chronic fatigue and decreased performance. Minimum CHO intake should be 60% of total calories and consumed early in day to provide energy for practices and games. · Pre-game eating Experimentation will determine the food combination that works best, but maintain a high-CHO diet everyday to prevent energy depletion from training. Eating 2-4 hours prior to exercise maximizes energy stores, enhances performance, and avoids low blood sugar. Remember to consume adequate water to ensure hydration. Avoid sugar, fat, unfamiliar foods, and large meals close to event. Caffeine may cause performance impairment via dehydration or make the athlete jittery. Do not consume irregular doses on event day. EATING FOR DIFFERENT EXERCISE TIMES Dawn: A light CHO snack prevents hypoglycemia. May need to eat before bed. Noon: Eat high-CHO breakfast 3 hours prior. Afternoon: Eat high-CHO breakfast and lunch. Evening: Eat light dinner/snack 2 hr. prior to event. Sample high-carb/low fat meals Breakfast - cereal + milk, banana, juice, pancakes + syrup, muffins, bagels, yogurt Lunches - sandwiches, low-fat milk, thick-crust pizza, Kraft dinner Snacks - crackers, bagels, yogurt, fruit, energy bars Dinner - spaghetti, rice, potatoes, vegetables, small servings of meat · During workout Sport drinks provide energy during long-term (>1hr) activities or tournament play and may aid performance if consumed at half-time. More importantly, insist that players consume 8 ounces of water every 15-20 minutes to avoid detrimental dehydration. · Post-Workout Immediately following exercise players should consume CHO (sport drink, bagel, bananas, etc.) to achieve highest energy replenishment. Within 2 hours, the athletes should also consume a high-CHO, moderate-protein meal to promote repair and recovery. Athletes should be encouraged to consume lots of fluids to re-hydrate and to offset post-game alcohol intake. · Protein A balanced diet provides for adequate protein, even for athletes. Requirements may increase if the intensity or volume of activity is increased and intakes of ~ 1.7 g/kg may be necessary. To lose weight while maintaining lean body mass, players require an intake of 1.2 g/kg/day when combined with an exercise program. Sources: 1 cup of dairy = 8 grams 1 ounce of meat = 7-8 grams ----- 3.5 ounces = 30g 1 egg = 6 grams (5 fat grams) 2 tbs. peanut butter = 8 grams (16 fat grams) 1 cup low-fat cottage cheese = 24 grams · Water All weight loss in exercise is water and can cause performance decreases if the body is dehydrated by even 2% of body weight. Encourage athletes to drink a minimum of 10 cups of non-caffeinated fluids daily. After exercise, athletes should drink fluids past the stage of thirst-quenching and to drink an extra two cups for every pound lost from exercise. Pre-hydrate 2h prior to events by drinking 500ml. During exercise, drink 250ml every 15 minutes and do not wait until thirsty (thirst indicates dehydration, as does fatigue, dizziness, cramps, and dark urine). Drink during practices to adapt body to handle fluids during games. Limit alcohol intake after events and consume one cup of water with each alcoholic beverage. Injury Prevention Emphasize proper warm-up and stretching prior to all activity, developing flexibility, proper progression in training volume and intensity (10% per week), and sport-specific exercises all aid the reduction of injury incidence. Identify previous injuries and give preferential training. Ankle Injuries - Best prevention is strong muscles (squats, leg presses, step-ups, and calf raises). Strengthen the tibialis anterior (front of shin) by walking on the heels. Balance exercises also help. Back Injury - Lose excess weight and do not sit for extended periods of time. Exercise strengthens muscles and relieves stress. Strengthen the core (abdomen and lower back) to reduce spinal stress. Try to maintain a neutral back position when lifting weights, never round the back in any exercise. Knees - Mix weight bearing with non-weight bearing activities. Strength-train the quadriceps and hamstrings to ensure normal tracking of the kneecap, decreasing the risk of inflammation. Do not hyperextend/lock-out the knees during exercise. Groin Pull - A stretch or a tear of the adductor muscle running from the pubic bone to the inner thigh. Treat with RICE, see a Dr. if the pain is unbearable or rupture is felt. Mild strains require about two weeks healing before rehab (initiate when all pain is gone). Overtraining - Excess volume and/or intensity causing fatigue. May result in illness, mood changes, decreases in performance, and depleted energy stores. Eat well and get adequate sleep to create the optimum environment for the body to adapt to training. Reduce the intensity and duration of workouts or skip training altogether when symptoms of illness appear. Shin splints - Inflamed tissue over the tibia. Push gently on shin, if pain radiates up and down then pain is from shin splints, side-to-side pain indicates stress fracture. From overtraining and training on hard surfaces. Stop until pain is gone, then resume at low-intensity with gradual progression. Do not ignore injuries as they may develop into a more serious problem. Pay attention to each pain and treat accordingly. Return to action cautiously and aim for general improvement. GENERAL TREATMENT Apply care for 48 hours following the injury (strain, sprain, tendinitis). · Rest Keep weight off the injured area to reduce blood flow and re-injury. · Ice Apply ice for 20 minute (maximum) periods ASAP for the greatest anti-inflammatory benefit. Apply ice periodically over 48 hr or until swelling is considerably reduced. · Compression Wrap injuries (but not broken bones) with an elastic bandage to decrease swelling. Loosen pressure once per hour and check end of limb for sensation. · Elevate Fully support and raise the injury above to reduce internal bleeding and pressure in the damaged area and to assist venous blood return. · Heat Apply only after the elimination of swelling and inflammation, but not if area is warm to touch.
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