Speed Question.

[scordes11]

I play rugby. I have been bulking up for the season and am sitting around 200 at 6'3". Now here is teh problem. While bulking and making gains in strength I lost a lot of speed. I was wondering if I could get some suggestions on ways to improve my speed, it could be through certain lifts or anything you can think of (not going to loose weight for rugby)

I know that doing sprints will improve my sprint, and flexibility also helps a great deal but can someone suggest more than just this.

[Beastinthemakin]

Start focusing on power exercises like the push press, power clean, snatch variations, and jump squats. From what I know about rugby, its best strength is not speed but power. Since there is nothing to wrap on except the body, being an elusive player combined with power should be the perfect compliments. As far as being elusive you can really only work on lateral strength and explosion, as well as balance ability.

[scordes11]

Rugby has a lot to do with power and lateral movement. I do incorporate some power lifts (push press/cleans/box jumps) into my routine.

Could you maybe suggest some ways i could enhance my lateral movement as it is harder for a heavier player to be able to shift his weight.

I do lunges in hopes that will help with my balance aswell.

Can anyone suggest sprinting tips though, I really need help with speed when I break tackles or am trying to catch someone on the outside.

[Damage6182]

Mate the key is to work on your 10-20 speed, not your 40 or 100. Work on your acceleration, there is too much traffic on the field to have time to build up. I would suggest using a sled with around 10% of your body weight, do 10 and 20 yard sprints from different start positions. Then work on walking starts change of direction starts stuff like that. In the gym you want to focus on functional power lifts. It depends on where you play as too what lifts you should be focusing on. If you have bulked up a bit watch your skin fold, no point carrying fat no matter what the scales say, muscle fires fat doesn't. Good luck.

[studlete]

You have to train sprints also! If it's running speed you want you run!

Fit it into your workout... 1st running day- Short sprints 90-100% intensity
2nd running day- lateral agility
3rd running day- strides 70-80% intensity
You could structure it like this...
Monday short sprints/lift (lower body)
Tuesday lift (upperbody)
Wed Lateral agility (no lift long cool down/stretch routine)
Thursday Lift (Olympic lifts power lifts etc.)
Friday strides
Saturday OFF!
Sunday Warm-up and stretch (prepares you for the week)

Check out www.garagestrength.com or www.strengthathletes.com for some info:
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/aUxKUuRtFUw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/aUxKUuRtFUw&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[studlete]

http://www.youtube.com/watch?v=aUxKUuRtFUw

[maverick000]

dude try this please and thank me later. get on a track, your going to be doing 8 sets of sprints, go hard for 20 seconds, take a 10 second rest, do this for 8 sets than take a 4-5 minute break, if your in good shape go again, if this is to much for you, break it into sets of 4, so it would be sprint for 20 seconds, 10 second rest, do this until you get to 4 sets, rest for 3-4 minutes and do another. this based on tabata principles, it works, i do it for weights as well, obviously not year round, this is to painful to do all the time, i throw it in for a few weeks at a time, its perfect for fast twitch

[scordes11]

thanks for teh replies, more important is appreciated.

2 more questions, can someone name some upper body explosive lifts and also maybe more lower body too.

the other question i have is what is a really good way to work on grip strength? i want to have ridiculous grip strength.

[Beatdown_Boy]

I play rugby. I have been bulking up for the season and am sitting around 200 at 6'3". Now here is teh problem. While bulking and making gains in strength I lost a lot of speed. I was wondering if I could get some suggestions on ways to improve my speed, it could be through certain lifts or anything you can think of (not going to loose weight for rugby)

I know that doing sprints will improve my sprint, and flexibility also helps a great deal but can someone suggest more than just this.

when you hit the weights, chuck in some bw + Xkgs.

lots of plyos. lots of legs.

to start faster, start lower to the ground. one hand can rest ther, if youre a forward, it will be good anyway, coming from scrums, or from the side of the ruck where youll be, you can grass cut attacking forwards. when you start, short, quick steps.

20-30m sprints. then start adding weights. also, do a lot of CARDIO. yes, cardio, not just anaerobic fitness. sounds weird right? nope, better cardio fitness means you're body will be able to recover from its oxygen debt faster, thus allowing you to pump more nutrients around your body, more energy etc.
a 4 k run at the fastest constant pace you can keep up for the whole thing is best, probably every 2 or 3 days. keep in mind, elite level rugby players may run up to 12km a game, so you want to have good cardio.