Rugby and Weight training?

Question

i have 2 months to get into shape for my college rugby tryouts i need help i did go to a gym till it cost to much then i did the at home training and stopped now i need help how and what can i do to make my tryouts go will.I do not have a gym membership or a at home gym other then a few dumbbells if you can help that would help me out a lot. ps i never played Rugby this would be my first time i want to play so i can play for the New Zealand team once lol so i have to start some were lol

Answer 1

The weight training routine was adjusted to elicit a five to ten percent increase in strength, although greater gains can be achieved. The core exercises are executed on a percentage scale to avoid overtraining and prevent staleness. Athletes did not use percentages for the clean and snatch exercises because most of them were learning the exercises for the first time.

The percentages depicted on the weight training routine are based on testing prior to the nine weeks. It should also be noted that the sets and reps are only the work sets

The benefits of weight training have been documented repeatedly. Some of these benefits include increased joint stability/injury prevention, enhanced speed, coordination, power, and improved self-confidence. The primary emphasis of weight training for the upper extremities (shoulders, chest, back and arms) is protection from injury by increasing strength and size.

Answer 2

You can get a pretty good full-body workout with mostly body weight exercises. I'd suggest you buy a pull-up bar and a large sandbag.  With the dumbells you already have, you can craft a complete body workout that will get you in rugby shape. Check the links below on how to construct a sandbag to work out. I used small kitchen trash bags filled with about 5 pounds of sand each, double bagged and knotted. Those small bags went into a large, heavy-duty trash bag. Then that went into a small military dufflebag. You can do squats and most olypmpic lifts with the sandbag, and it will work out your stabilizer muscles as well.

This is the workout our team does when we are away from any equipment. It's called the television workout because you should be able to do it during the course of a standard television program.

Television Workout

10 explosive push-ups (where your hands actually come off the ground due to the upward force. Rocky claps his hands after each one)

25 situps

15 burpees (aka squat-thrusts)

10 explosive push-ups

25 situps (quickly touch left elbow to right knee, then right elbow to

left knee each time up)

15 burpees

25 regular push-ups

10 leg raises Lay on ground, lift legs 6-12 inches off the ground, hold for one minute.

10 push-ups with hands close set so your thumbs touch and your forefingers touch (making a diamond in between)

15 Mountain climbers

10 elevated push-ups (feet on floor, hands on chair or coffee table)

I also highly suggest "The Men's Health Home Workout Bible" by Lou Schuler & Michael Mejia.  It's full of various exercises and tips to help you craft the perfect workout.  I've also found various U.S. Navy Seals workout books helpful, but they pretty much come down to running, push-ups, pull-ups, sit-ups, and swimming.  Check your local library, they probably have some workout book based on the military training exercises.

I have gone to this method of at-home training and am getting into the best form of my life.  I find myself with more actual strength that the gym rats who look like bodybuilders.  Rugby is all about usable strength.  In that sense, it's more similar to the military requirements, so that's the model I followed.

Answer 3

my good buddy played international out of a club in Vancouver British Columbia against the All Blacks. he was 5 foot 9 and 150 pounds. not a big guy but he could the 40 in 4'2. he was so fast no one could match him. he still has the crooked collar bone from a hit he took on his south Pacific tour. he played 8 or 9 matches with it broken and mangled. rugby players are some of the most mentally tough atheletes in the world.

being mentally ready and tough is probably the most important. working out on your own is easy. everything you need to work yourself hard is in your home or right outside you front door. every student has a backpack for books, just fill it with rocks o something heavy and start running hills or a set of stairs.

i'm 40 years old and in better shape that when i was 20 because i go outside and hike, bike and run. i packed the hind quarter of a moose 7 km's last fall it weighed in at just over 250 pounds and i'm only 180. i've never been to the gym and i never intend to. everyday offers something new and another thing to challenge your mind and body.

best of luck and pray they don't make you the crooked jaw and nose hooker.