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  1. #1
    Platinum Account ruckin's Avatar
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    Thumbs up *** New Official Rugby Thread ***

    Hey fellas, I remember there was a long rugby thread going a little while ago, but I guess it was deleted for some reason. So I made a new one

    This thread is for discussing anything related to what I, and I'm sure many of you, consider the greatest sport in the world.

    Go!
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  2. #2
    Platinum Account ruckin's Avatar
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    i guess i'll start. i'm going into my 4th season playing union in about a week (2 fall seasons, this will be my second spring season). i play second row for my university's team. any other locks out there?
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    Platinum Account ruckin's Avatar
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    seriously? c'mon where are my rugby brahs at?
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    Registered User cthulhupun's Avatar
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    I am starting my 17th year of playing rugby. I normally play hooker and I currently play for the Denver Harlequins 11-0 in league play going into the spring season). Past teams include the Glendale Raptors, Tampa Krewe, Michigan RFC, Traverse City Blues, and the University of Michigan.

    If there was any simple advice I would give to younger guys, it would be to read Bill Starr's book, The Strongest Shall Survive, and follow the program therein.
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    Registered User Dsewell13's Avatar
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    2 years of D2 rugby in Vermont. Looking for some clubs to play with in Northern VA. I play Wings nd full back
    http://teamfd.firstdescents.org/2012/fd/tokenspullups/sewell/

    10,000 Pulls for 1000 Dollars for Young Adult Cancer survivors through the organization First Descents. Click the link and learn and hopefully donate.

    Currently 1087 dollars raised and 5615 pull ups done in the last 26 days (October 16,2012)
    New goal of 1500

    525+ 275 + 345 = 1145 total
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  6. #6
    Platinum Account ruckin's Avatar
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    Originally Posted by cthulhupun View Post
    I am starting my 17th year of playing rugby. I normally play hooker and I currently play for the Denver Harlequins 11-0 in league play going into the spring season). Past teams include the Glendale Raptors, Tampa Krewe, Michigan RFC, Traverse City Blues, and the University of Michigan.

    If there was any simple advice I would give to younger guys, it would be to read Bill Starr's book, The Strongest Shall Survive, and follow the program therein.
    holy crap dude, impressive resume.

    also i was unaware that bill starr was a rugby guy.
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  7. #7
    Registered User krakkerz's Avatar
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    My name is Chris and I joined today to help a young guy out with a program.

    I'm soon to be forty and I'm playing my God only knows what'th season of Rugby. I played League as a kid and was introduced to Union in the Army. I've stuck with that ever since. I dropped it for a while to play American Football, though.

    I'm in Australia and these days, I play Lock in our second grade team. I've always coached, though. I coach our older juniors and assist with seniors. I have my level 2 cert and level 1 S&C.

    And I don't think Bill Starr was a Rugby guy, per se. I'll agree with cthulupun that it's probably the best all around system to use if you have the original book.
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    Registered User Mutumbo000's Avatar
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    Rugby player checking in. I play 1st Grade in Adelaide this is a vid of my team from last season.

    I guess you can see by my stats that I play wing. There's some footage of me in that vid scoring tries at 2:15 and 4:10.
    Obviously goal for this year is to win a premiership but individually I'm hoping to put on some size whilst getting leaner and increasing my speed and strength.
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  9. #9
    Registered User tomgaa's Avatar
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    Originally Posted by Mutumbo000 View Post
    Rugby player checking in. I play 1st Grade in Adelaide this is a vid of my team from last season.

    I guess you can see by my stats that I play wing. There's some footage of me in that vid scoring tries at 2:15 and 4:10.
    Obviously goal for this year is to win a premiership but individually I'm hoping to put on some size whilst getting leaner and increasing my speed and strength.
    any idea what your 100m time is??
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  10. #10
    Registered User transformerchad's Avatar
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    from SA here SPRINGBOKS all the way !

    i was prop , lost lots of fat and made 1st team flank in matric
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    Registered User TrollSonnen's Avatar
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    Hey everyone, could anyone give me tips on how to build speed? I'm a backrower, but I'm starting to play a lot of 7s now at a high level.
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  12. #12
    Platinum Account ruckin's Avatar
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    Originally Posted by Mutumbo000 View Post
    Rugby player checking in. I play 1st Grade in Adelaide this is a vid of my team from last season.

    I guess you can see by my stats that I play wing. There's some footage of me in that vid scoring tries at 2:15 and 4:10.
    Obviously goal for this year is to win a premiership but individually I'm hoping to put on some size whilst getting leaner and increasing my speed and strength.
    that second try was awesome

    Originally Posted by TrollSonnen View Post
    Hey everyone, could anyone give me tips on how to build speed? I'm a backrower, but I'm starting to play a lot of 7s now at a high level.
    some people say that heavy squats can help with speed. i'm not sure if i believe that, but it certainly can't hurt.

    also, parachute sprints (if you have access to a parachute), hill sprints, and even plain sprints will help a lot
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  13. #13
    Platinum Account ruckin's Avatar
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    Originally Posted by transformerchad View Post
    from SA here SPRINGBOKS all the way !

    i was prop , lost lots of fat and made 1st team flank in matric
    how heavy were you at prop?
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  14. #14
    Registered User krakkerz's Avatar
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    Originally Posted by TrollSonnen View Post
    Hey everyone, could anyone give me tips on how to build speed? I'm a backrower, but I'm starting to play a lot of 7s now at a high level.
    Bear in mind 7s isn't my thing. However, training for speed in 7s is no different to 15s. In the off-season, lots of straight-ahead speed work before any weight training and tempo work. Pre-season endurance work becomes more important, though.
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  15. #15
    Platinum Account ruckin's Avatar
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    do you guys typically do more bodybuilding or powerlifting style workouts when you lift?
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  16. #16
    Registered User krakkerz's Avatar
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    Originally Posted by Mutumbo000 View Post
    Rugby player checking in. I play 1st Grade in Adelaide this is a vid of my team from last season.

    I guess you can see by my stats that I play wing. There's some footage of me in that vid scoring tries at 2:15 and 4:10.
    Obviously goal for this year is to win a premiership but individually I'm hoping to put on some size whilst getting leaner and increasing my speed and strength.
    You are a fast guy! Good luck for the season.
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  17. #17
    Registered User Mutumbo000's Avatar
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    Originally Posted by tomgaa View Post
    any idea what your 100m time is??
    My best official 100m time is 11.25 seconds but that was back in 2008 when I weighed 65kg. My 100m is probably around mid 11s now coz I ran a 60m race about a month ago and got 7.53 seconds into a headwind and my 100m time is usually around my 60m time + 4 seconds.

    My problem is I'm not very strong for my weight. My squat is less than 300lbs so if I can improve my squat up to something respectable like 2x+ my bodyweight than my acceleration and speed will definitely improve.
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  18. #18
    Registered User krakkerz's Avatar
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    You'd be surprised how few people are 2x bodyweight squatters. Plenty will tell you they are. Most are having a lend or squat very high.

    Your journal has you front squatting 105kg for a single which is better than a lot of guys. And you seem to have squatted 140 odd before.

    I'm increasingly of the belief that pulling movements and single leg work is more important to speed than we have given credit for. I certainly think you're not doing all you can in those areas (again - from your log). Certainly keep squatting, but I'd think about getting some of the other work in.
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    Registered User krakkerz's Avatar
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    Originally Posted by ruckin View Post
    do you guys typically do more bodybuilding or powerlifting style workouts when you lift?
    When I think bodybuilding, I think muscle groups and 3-5 way splits. No way would I give that to one of my players. We tend to use full-body workouts or 2 way splits and train movements rather than muscles. I guess that's more a powerlifting bent.
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  20. #20
    Registered User Mutumbo000's Avatar
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    Originally Posted by krakkerz View Post
    You'd be surprised how few people are 2x bodyweight squatters. Plenty will tell you they are. Most are having a lend or squat very high.

    Your journal has you front squatting 105kg for a single which is better than a lot of guys. And you seem to have squatted 140 odd before.

    I'm increasingly of the belief that pulling movements and single leg work is more important to speed than we have given credit for. I certainly think you're not doing all you can in those areas (again - from your log). Certainly keep squatting, but I'd think about getting some of the other work in.
    Yeah true about that 2x bodyweight squat thing. Irl it's pretty rare to see lifters squat that much but on the internet every man and his dog seem to be able to squat 2x+ bodyweight.

    I've been really close to getting 140 but the most I've squatted is 137.5kg (303lbs) and I've failed 140kg about 2 or 3x on the occasions I've attempted it. Lately i've been doing a lot of lunges and front squats because I seem to have stalled on my back squats so I've been thinking if I can PR on my front squat than I should be able to carry that strength over to my back squat. Looking at my journal I've defs been neglecting pulling work and single work. I havn't been deadlifting because I had a badly torn hamstring but now I'm thinking that I should substitute deadliftings with another pulling movement like hang cleans or something until I'm confident enough to get back into doing deadlifts again.

    That's a pretty interesting observation about the pulling movements and single leg work for speed though. I've read posts on other forums and watched videos talking about that stuff and a lot of people are convinced that spine/back strength is a key contributor to speed. I think I remember reading something about Allyson Felix using deadlifts to increase her speed or her coach at the time attributed her increased speed to her increased deadlift strength.
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    Hip strength and power is the biggest reason to power squat. You can get at least an equal stimulus from deadlifts. Likely more.

    Running is done with one foot on the ground at a time, as well. That's why I'm looking at one legged work as well. You can also get some good loads without big spine loading, too.

    I believe strongly in the squat, though. Especially in Rugby and American Football where both feet are regularly planted to drive in rucks and scrums. So the squat is still key.

    My son's program starts with squats to finish his warmup before deadlifts for max effort. We're seeing better spirinting form and improved jumps this way.

    He's about your size. At 14..... So these programs work. He's got a lot of catchup in both strength and speed to get to where you are, though.
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    Platinum Account ruckin's Avatar
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    Originally Posted by krakkerz View Post
    When I think bodybuilding, I think muscle groups and 3-5 way splits. No way would I give that to one of my players. We tend to use full-body workouts or 2 way splits and train movements rather than muscles. I guess that's more a powerlifting bent.
    Makes sense. Im gonna start doing layne nortons phat program in a few weeks after im done cutting a little weight for the upcoming spring season.

    Now that im thinking about it though, maybe ill start doing a 4 day/week split of phat now instead of waiting
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    6 Nations

    Considering this is the "New Official Rugby Thread" I think it proper to toss in some 6 Nations. Italy v. France is on now, trying to find a place to stream but no luck. Any you sickkunts have any suggestions?

    If you don't know what I'm talking about, you're a sadkunt google it.






    Reppin Boston Rugby. 4 years playing semi pro league for both Boston 13s and Oneida FC, 2 years playing for union for Mystic River. If you're intersted in getting involved hmu sickkunts.
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    Registered User krakkerz's Avatar
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    Originally Posted by ruckin View Post
    Makes sense. Im gonna start doing layne nortons phat program in a few weeks after im done cutting a little weight for the upcoming spring season.

    Now that im thinking about it though, maybe ill start doing a 4 day/week split of phat now instead of waiting
    Had to look up what that was. I don't like it so much. It's better than some, though. The most important thing is if it works for you, do it.
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    Platinum Account ruckin's Avatar
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    Originally Posted by davidbmurrayjr View Post
    Considering this is the "New Official Rugby Thread" I think it proper to toss in some 6 Nations. Italy v. France is on now, trying to find a place to stream but no luck. Any you sickkunts have any suggestions?

    If you don't know what I'm talking about, you're a sadkunt google it.






    Reppin Boston Rugby. 4 years playing semi pro league for both Boston 13s and Oneida FC, 2 years playing for union for Mystic River. If you're intersted in getting involved hmu sickkunts.
    I wish i saw this earlier. But for future reference, first row sports (google it) always has live streams of sports
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  26. #26
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    I'm having a serious crack at union this year. Trying to get shredded aswell, I'm 110 kg right now but hopefully by the end of the season I'll be around 90-95 kg and see what position I end up playing.
    310 Pounds down to 218 Pounds.
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    beertank,

    Was in Maitland late last year for my level 2 course. You've got great facilities there. Nice people, too.
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    Originally Posted by krakkerz View Post
    Hip strength and power is the biggest reason to power squat. You can get at least an equal stimulus from deadlifts. Likely more.

    Running is done with one foot on the ground at a time, as well. That's why I'm looking at one legged work as well. You can also get some good loads without big spine loading, too.

    I believe strongly in the squat, though. Especially in Rugby and American Football where both feet are regularly planted to drive in rucks and scrums. So the squat is still key.

    My son's program starts with squats to finish his warmup before deadlifts for max effort. We're seeing better spirinting form and improved jumps this way.

    He's about your size. At 14..... So these programs work. He's got a lot of catchup in both strength and speed to get to where you are, though.
    LOL yeh I'm about the size of the average U16 forward. Even some of the backs in U16s are bigger than me. My girlfriends nephew plays Inside Centre at the same club as me and he's around my height but weighs 105kg at 15 (Cook Islander) and there abut 3 or 4 other players in his team that are bigger than him.
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    Originally Posted by Mutumbo000 View Post
    LOL yeh I'm about the size of the average U16 forward. Even some of the backs in U16s are bigger than me. My girlfriends nephew plays Inside Centre at the same club as me and he's around my height but weighs 105kg at 15 (Cook Islander) and there abut 3 or 4 other players in his team that are bigger than him.


    Those kids are getting bigger all the time. We don't have that problem so much out here in the sticks, though.

    I wasn't having a go at you, either. I hope you didn't think I was. Just trying to illustrate how switching the exercises won't hurt your quest for size.
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    Originally Posted by beertank23 View Post
    I'm having a serious crack at union this year. Trying to get shredded aswell, I'm 110 kg right now but hopefully by the end of the season I'll be around 90-95 kg and see what position I end up playing.
    same here brah, i'm about 230 lbs (104 kgs) right now & i wanna cut down to about 210 lbs (95 kgs) by season's end.

    gonna suck
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