Rugby fitness drill for forwards
You need strong, powerful players to maul, ruck and scrummage effectively. Use these rugby coaching tips to get your forwards into shape to stand up the pressures of the modern game.
Repetition Maximum
Use "Repetition Maximum" (RM) as a scale of resistance in strength and power training to make use of this rugby fitness tip. For instance, the weight that a player can lift for only one repetition during a bench press is classified as a one RM. Similarly, a weight that can only be lifted for 10 repetitions during a squat is termed a 10 RM resistance.
During strength and power training you can use RM resistance for a series of rugby fitness drills, depending on how light or heavy you want to train.
Light: Jump wearing a weighted vest, some bodyweight exercises such as press-ups, all weight training technique drills or at loads less than 12 RM load.
Medium: A barbell exercise that can be performed for more than six repetitions, and no more than 12 RM.
Heavy: A barbell exercise that can be performed for no more than six repetitions or a static resistance such as a scrummage machine.
Whatever the level of resistance, the aim is to move quickly with control and correct skills and technique.
If you need a ground-breaking approach to rugby fitness drills and skills work, then check out the Skills Conditioning and Fitness for Rugby DVD.
Click here for rugby coaching tips to help you coach a team witha small set of forwards.
Rugby coaching tips
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