Rugby is a complex game. An athlete has to be physically strong AND be able to endure 80 minutes of intense action. Training presents the rugger with a conundrum: do I spend most of my conditioning time running or lifting? What’s more important, strength or endurance? As a strength coach, I would place them as follows:
1. Aerobic capacity and muscular endurance. In rugby, intense action is followed by more action at lower intensity. Rarely the game stops for more than a few seconds. Action cycles (intense play) can last from seconds to a few minutes.
2. Strength. Rugby is, after all, a contact sport. The outcome of many plays is determined by strength and size. Strength is important, but without top aerobic capacity, a strong player becomes nothing more than a hurdle sitting on the pitch.
You must also add explosive power, speed, anaerobic capacity, and speed of recovery. A thorough conditioning program for rugby should address all of these aspects of physical readiness.
Here are two solid workouts for ruggers using kettlebells and other techniques. The athletes in this article are USA Eagles (the USA national team). Nic Johnson plays as #8 on the USA Rugby Union team and Mark “Bok” Bokhoven plays as prop for the USA Olympic Rugby 7s Team.
Stranded in Bolivia: Mark "Bok" Bokhoven Workout
Mark’s workout focuses on Muscular endurance and mixed fuels conditioning (a mix of anaerobic and aerobic work)
WARM UP
-Joint Rotation/Dynamic Stretch
MAIN
-Single Half Snatch x 10 x 10/10 (1 minute)
SECONDARY
-Circuit. As many sets as possible in 5 minutes
-Heavy Orbitals x 10/10
-Heavy Off-Side Swing x 20/20
-Hindu Push Up x 10
AEROBIC CONDITIONING
-As many sets as possible in 10 minutes
-15 yards sprint + Core work variations x 10 (i.e. crunches, supermans, etc)
COOL DOWN
-Stretching - 1 x 15 min
Stranded in Bolivia: Nic Johnson Workout
WARM UP
-Joint Rotation/Dynamic Stretch
MAIN
-Double Half Snatch x10 x 8 (2 minutes)
SECONDARY
-Circuit. As many sets as possible in 5 minutes
-Turkish Get Up x 3/3
-Push Up x 15
-Pull Up x 10
AEROBIC CONDITIONING
-Rope skipping x 20 x 30 sec Sprint (15 seconds)
COOL DOWN
-Stretching - 1 x 15 min
Article Information:
This article was featured in the Feb/Mar 2012 Issue of the My Mad Methods Magazine. “From the Platform to the Pitch: Rugby Conditioning Coach Rithner’s Way" was written by Nico Rithner. Learn more about the My Mad Methods Magazine by Clicking Here
Contributor Information:
Nico Rithner is the Colorado Kettlebell Club Head Coach. From this post he trains the general public to achieve multiple fitness and athletic goals and serves Glendale Rugby men team (Raptors) as Strength and Conditioning Coach. Coach Rithner, founded USA Kettlebell Lifting, a non-profit organization devoted to promote the American Rules Kettlebell Sport and other Kettlebell sporting activities, such as Girevoy Sport. Find out more.
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