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  1. #1
    Premium quality miscer. IndigoKing's Avatar
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    Most important muscle groups for rugby?

    What do you think are the most important muscle groups for rugby? And what do you think are the most effective ways to train them. If you want to, post a reply for both forwards / backs. Go!

    Indy
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  2. #2
    Twice the Newbie NewbieX2's Avatar
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    I don't play the sport, but I would think legs would be most important. And the posterior chain. Squats and romanian deadlift.
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  3. #3
    05 join date pursuitofone's Avatar
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    stand naked infront of a mirror, now look at all the muscles you can see..got it? they are the LEAST important, the ones you cant see from top to bottom are the most important.

    traps
    lats
    lower back
    glutes
    hamstrings

    just lift man, squats, bench, deads, press, chins, pullups, then jump sprint and stretch...it aint rocket science
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  4. #4
    Premium quality miscer. IndigoKing's Avatar
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    Originally Posted by pursuitofone View Post
    stand naked infront of a mirror, now look at all the muscles you can see..got it? they are the LEAST important, the ones you cant see from top to bottom are the most important.

    traps
    lats
    lower back
    glutes
    hamstrings

    just lift man, squats, bench, deads, press, chins, pullups, then jump sprint and stretch...it aint rocket science
    Okay, what's the difference between chins and pullups though?
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  5. #5
    05 join date pursuitofone's Avatar
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    Originally Posted by IndigoKing View Post
    Okay, what's the difference between chins and pullups though?
    one has a supinated grip, the other is pronated grip.
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  6. #6
    Registered User freed59's Avatar
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    Originally Posted by pursuitofone View Post
    stand naked infront of a mirror, now look at all the muscles you can see..got it? they are the LEAST important, the ones you cant see from top to bottom are the most important.

    traps
    lats
    lower back
    glutes
    hamstrings

    just lift man, squats, bench, deads, press, chins, pullups, then jump sprint and stretch...it aint rocket science
    maybe throw some plyos in but otherwise this man has it covered
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  7. #7
    Premium quality miscer. IndigoKing's Avatar
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    Originally Posted by freed59 View Post
    maybe throw some plyos in but otherwise this man has it covered
    What do you think are the best plyometric exercises? And could I do them in the off days of the SL program?
    Thanks.
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  8. #8
    Tree killer Calhexas's Avatar
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    Originally Posted by IndigoKing View Post
    What do you think are the most important muscle groups for rugby? And what do you think are the most effective ways to train them. If you want to, post a reply for both forwards / backs. Go!

    Indy
    Posterior chain and core movements. Stuff that really targets the hams, glutes, low back and abdominals. Basically anything that is going to increase your lower body power, speed, and stability.

    Squats, DL variations, good mornings, and power movements like clean variations (clean, hang clean, power clean, clean pulls, etc...) and snatch variations (snatch, hang snatch, power snatch, snatch pulls, etc...). Supplement with upper body as needed to keep balance in your functional strength/power and don't neglect core movements...and we aren't just talking about crunches here.
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  9. #9
    Registered User DJBA's Avatar
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    Legs Legs Legs, that would be what i worked on.
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  10. #10
    Registered User freed59's Avatar
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    Originally Posted by IndigoKing View Post
    What do you think are the best plyometric exercises? And could I do them in the off days of the SL program?
    Thanks.
    box jumps
    depth jumps
    broad jumps
    squat jumps with a medicine ball, jump and push it as high as you can
    pretty much anything that will work on explosive speed

    you can do them after a work out or on your days off what ever fits in better.
    I like to work on them after i lift, mainly because i am at the gym already and won't have to make another trip to do them
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  11. #11
    Registered User diamonds123's Avatar
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    legs shoulder and bench dead lift that type of stuff.
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  12. #12
    Registered User gashead31's Avatar
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    Rather than muscle groups focus on elements of fitness-

    Strength - bench, dlift, squat, front squat, bent over row etc
    Power - oly lift variations, plyometrics
    Core stability - iso twists, plank variations, gorilla walks, plank walks
    Muscular endurance - chin/pullups, press ups, dips

    Also useful for injury prevention are adding in dbell lifts to strengthen stabalising muscles, i.e. raises or shoulder press to strengthen muscles supporting the shoulder joint
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  13. #13
    Registered User SirDumbbell's Avatar
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    Monday - Weights
    Tuesday - Training
    Wednesday - Core
    Thursday - Training
    Friday - Grip exercises / 30mins Cardio / Plyometrics
    Saturday - Match or Weights
    Sunday - Core/ Sprint training

    Weight routine consists of - shrugs, military press, bench press, upright row, leg press, lat pull downs, calf raises, bicep curls, deadlift, bent-over rows, tricep extension and leg curls.

    Core consists of - crunches, bridge, leg ups, twists.

    Grip ex. consist of - grip hangs, tennis ball squeeze, wrist twists.

    Cardio consists of - swimming, jogging, cross trainer, etc...

    Plyometrics consist of - split squat jumps, slams, and squat throws.

    Sprint training consists of - 1 x 400m, 1 x 300m, 1 x 200m, 1 x 100m, 2 x 50m, 3 x 25m.


    Hope that helps.
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  14. #14
    Registered User Ryan3012's Avatar
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    Originally Posted by IndigoKing View Post
    What do you think are the most important muscle groups for rugby? And what do you think are the most effective ways to train them. If you want to, post a reply for both forwards / backs. Go!

    Indy
    i play second row and i think the most important muscles are chest, back and legs
    .bench press
    .dumbbell bench press
    .bent over row
    .pull down
    .squats
    .deadlift
    .leg extension
    .leg curl
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  15. #15
    Starting weight 9pds 10oz LN11's Avatar
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    Legs.
    Core.
    Shoulders.

    Basically my philosophy is to go add as much mass as you can while doing hypertrophy then switch to power and cut slowly.
    Then work power and explosive work. Sled sprints , OLY lifts and your standard big three. Most of all box jumps
    Box jumps have improved my game tenfold this season , never been as quick , explosive or powerful in the collision.
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