At the end of the rugby season, my coach told me (age17) that I needed to work on becoming stronger and more explosive. Most of the exercises that I do focus on cardiovascular training (running, bicycling) but to earn a starring spot, I need to become a more explosive athlete.
I do some weight lifting (3 sets of 10 on everything) but it doesn’t feel like I have seen any results over the past few months. Only six weeks until the season begins. Can you help with work outs I can do?
Just a quick question, what position do you play?
Explosiveness cannot be attained by sitting in a gym doing weights as being explosive is also psychological. You have to be in a frame of mind that says your going to explode through a gap or through the defensive line.
The best training is sprint training. Start on your stomach and go for 40 metres. If you can get someone to blow a whistle and when it goes you just explode. It makes you have to use your upper body when you lift off plus generate leg power as you’re stationary when you start.
Also try running at a steady pace and then at certain stages in your run just explode for about 5 – 10 seconds and then resume running at a normal pace. These exercises will only get you so far because as I said earlier you have to have an explosive frame of mind where you will stop for nothing and you have to make people fear you running at them.
Hope it helps and all the best for next season.
4 Responses
2009 Mar 25
Go to a Gym & see a fitness Instructor, explain what you are after & ask them to design a programme for you, don’t stop the cardio, use it as part of your training routine…you should see some improvements by the time the season starts…. I assume your alreay into pre-season?? maybe should have started your weights a little earlier….Failing that put some rockets in ya boots…that will explode you outta the blocks….enjoy
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Source – BBQ
2009 Mar 25
Just a quick question, what position do you play?
Explosiveness cannot be attained by sitting in a gym doing weights as being explosive is also psychological. You have to be in a frame of mind that says your going to explode through a gap or through the defensive line.
The best training is sprint training. Start on your stomach and go for 40metres. If you can get someone to blow a whistle and when it goes you just explode. It makes you have to use your upper body when you lift off plus generate leg power as your stationary when you start.
Also try running at a steady pace and then at ceratin stages in your run just explode for about 5 – 10 seconds and then resume running at a normal pace.
These exercises will only get you so far because as I said earlier you have to have an explosive frame of mind where you will stop for nothing and you have to make people fear you running at them.
Hope it helps and all the best for next season.
References :
NZSS Champion 2008
Level 1 Coach
2009 Mar 25
Run intervals! Vary it up- go from a jog to a 75% spring to a jog to an 80% sprint, etc. Work your way up, increasing your intensity each time.
I’ve found that to be the most helpful for me, however, everyone is different
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I play scrumhalf
2009 Mar 25
Try getting an old heavy tyre tie some rope around it and then put the rope around your waste and try sprinting with it.
Don’t go too hard though because you can damage your muscles.
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