OFF-SEASON & PRE-SEASON

Hit the season 100%

It’s no secret.

Off-season and pre-season training preparation is the key to getting the most out of your rugby. Do it right, and you’ll not only be sharper, physically and mentally. Your risk of getting injured will also be a lot lower.

Beating injuries starts now.

Many injuries in rugby can be prevented: research proves that. Studies also show that having a proper fitness base through good off-season and pre-season training helps avoid injuries right through the season.

It’s best to have some sort of fitness programme going right through the year. If you haven’t begun years yet, it’s well worth getting started – NOW!

How much is enough?

Aim to train five days a week, covering six sessions in total by making the last work of the week (probably a Saturday) a double session.

Work 3 days on/1 day off, followed by 2 days/1day off.

Rest days are important, because this is when your body actually adjusts and improves. If you’re training with your team remember you still need these rest days.

Get a balance of

The four S’s

Suppleness, Stamina, Strength and Speed are the four S’s of rugby training. To get good results from your training, you must have the right mix of them. The mix changes, as you get closer to the season proper.

• All year round. Your programme should always include work on Suppleness (flexibility).

• Off-season. In the first 8 weeks (mid May to mid July) you build a base of general Stamina and Strength.

• Pre-season. In the second 8 weeks (mid July to mid August) the foundation is in place – so you add power and Speed.

• In season. Here, you work on maintaining the fitness you have.

Planning your training

Tailor your programme

You need to develop a programme with a balance of these four S’s that is right for you. Think about the position you play and the fitness demands it involves, and tailor the suggestions in this booklet to suit.

Stamina

The aim with Stamina training is to build the aerobic fitness you need to last eighty minutes of physical effort demanded in rugby match. Good aerobic fitness also means faster recovery from short sprints in your speed training later on and when you are playing.

You can include cross training in your stamina workouts.

When you’re running, wear good running shoes, run on grass if you can, and get any niggling injuries checked out quickly.

Choose from the following

1. Steady run for 20-40 minutes on the flat or over rolling ground. (If you’re not to up to that, do what you can and build it up slowly to 40 minutes).
2. Fast run (about 75% as fast as you can feel you could possibly go) for 15-30 minutes, over flat or rolling ground.
3. Speed play (fartlek). Switch between running at top speed for 1-3 minutes and running at an easy pace for an equal period.
4. Short intervals. 20-40 minutes, on firm, flat grass. Run flat out for 150 meters (about 1.5 times the length of a rugby field) the take a gentle jog back to the start. Do this 6-8 times: this is one set. As you get fitter, build up to three sets, with 2 minutes recovery between each set.
5. Long intervals. 40 minutes, on firm flat grass. Run at near top speed for 600 metres then rest and recover for the same length of time. Do this 6-8 times.
6. Cross-training e.g. Swimming, cycling, aerobics, aqua jogging, basketball, tennis, rowing, GAA, Soccer. Go for 40+ minutes, at medium to hard effort. A good way to add variety and make training more interesting.

Strength

Training for increased muscle strength with weights is an important part of rugby training. It can improve speed and flexibility – but only if you do the exercises properly, working the muscles through their full range of movement.

Warning about weights

If you don’t do it correctly, you’re wasting your time and risking injury.

It’s important that you have a programme that is right for your age, weight and fitness.

Get advice

Talk to a gym instructor or experienced weights trainer before you start. If you’re under 16 or still growing, weights may do more harm than good.

If you can get to a gym, body weight exercises are a good alternative to weights. Remember you must always warm-up before doing weight training.

General weights exercises

• Bench Press
• Half squats
• Bench Pulls
• Bicep curls
• Hamstring curls
• Dumbbell Presses
• Lateral pull downs
• Upright rowing
• Leg Press

Advanced weights exercises

• Power cleans
• Dead lifts
• Lunges
• Power steps ups

Body weight exercises

• Press ups
• Chin ups
• Crunches
• Sep ups
• Burpees

Speed

Speed is vital whatever position you play. You need to train to run fast, especially over short distances, to match what you’ll do in a real game.

What is the aim for?

Speed training is all about quality. You must warm-up and stretch thoroughly beforehand. Each repetition must be performed at near your maximum speed.

It’s OK to rest as long as you need to between reps to achieve this, just so long as your next rep is as fast as the one before.

On the shorter sprints, vary your starting position. Try starts from standing, hands and knees, sitting down or even lying on your back or stomach.

Focus on the speed you need

If you tend to be slow off the mark, emphasise short bursts. If you lack sustained speed, work on 25-60 metres efforts.

Training options

Option 1

• Warm-up and stretch thoroughly
• Do a set of 5×60 metre staged runs. Split the 60 metres into three sections increasing the effort a little more in each: e.g. 20 metres at 70% of the fastest you think you can go, 20 metres at 80% and 20% at 90%
• Stretch again then do the following:

• Total distance 710 metes, including the staged runs.

Option 2

• Warm-up and stretch thoroughly
• Do a set of 5×60 metre accelerations at 80%. On each 60m run, accelerate for 20 metres, hold speed for 20 metres, and ease back for 20 metres
• Stretch again then do the following:

• Total distance 875 metres, including accelerations.

With either option, rest enough between reps to ensure each is done at maximum.

After either option, warm-down with a light jog followed by thorough stretching.

Your Training Programme & Diary.

Avoid training injuries

It’s easy to get injured in training as it is when playing a game.

Wear the correct gear. Start every session by warming up and stretching. Be realistic. Build your times, distances and weights gradually.

Listen to your body

If the times recommended are too exhausting, cut each session back by 25%.

Don’t train on injuries

Continuing to train on little niggles only turns them into bigger problems. If you’re carrying an injury, ease off and switch to exercises that won’t cause pain or make the injury worse.

You don’t have to stop completely. You can try other low impact options instead, such as cycling, swimming or aqua jogging.

Start from a base

It’s assumed you’ve maintained basic fitness since last season. If not, cut the suggested workouts in half for the first month. Don’t push it!

Bernie Kelly