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    The Ultimate Guide to Weight Training for Rugby
    The Ultimate Guide to Weight Training for Rugby
    The Ultimate Guide to Weight Training for Rugby
    Ebook216 pages1 hour

    The Ultimate Guide to Weight Training for Rugby

    By Rob Price

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    About this ebook

    The Ultimate Guide to Weight Training for Rugby is the most comprehensive and up-to-date rugby-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round rugby-specific weight-training programs guaranteed to improve your performance and get you results.

    No other rugby book to date has been so well designed, so easy to use, and so committed to weight training. This book will increase the players power and quickness resulting in more effectiveness in rucks and mauls. By using this program, you will make considerable gains in your strength, agility, and stamina which will result in more success in scrums and have you competing strong until the final whistle.

    Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateMar 1, 2011
    ISBN9781936910861
    The Ultimate Guide to Weight Training for Rugby

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      Book preview

      The Ultimate Guide to Weight Training for Rugby - Rob Price

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      RUGBY

      second edition

      Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

      Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

      Published by Price World Publishing

      1300 W. Belmont Ave, Suite 20G

      Chicago, IL 60657

      Copyright © 2006 by Robert G. Price CPT. All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

      Cover design by Alexandru Dan Georgescu

      Interior photographs by Marc Gollub

      Editing by Barb Greenberg

      Editing and proofreading by Maryanne Haselow-Dulin

      Printing by RJ Communications

      Second Edition, 2006

      ISBN: 978-1-936910-86-1

      10 9 8 7 6 5 4 3 2

      Special thanks to:

      Dr. Marc B. Price CPT for your expert insight and helpful contributions. Zack, David, and Gail Price for your support and encouragement to make this book possible.

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      RUGBY

      second edition

      Robert G. Price CPT

      CONTENTS

      Part I

      RUGBY-SPECIFIC TRAINING

      Introduction

      Off-season Program

      In-season Program

      Dynamic Rugby Training for Individuals and Teams

      Protein: How Much is Enough?

      Post-Workout Recovery: A Must for Athletes

      Part II

      GETTING STARTED

      Warming Up

      Cooling Down

      Abs

      Stretching

      Proper Form

      Proper Breathing

      Part III

      RECOMMENDED EXERCISES

      Substituting Similar Exercises

      Chest Exercises

      Back (Lats) Exercises

      Shoulders Exercises

      Triceps Exercises

      Biceps/Forearms Exercises

      Legs Exercises

      Part IV

      THE NECESSITIES

      Perfecting Your Technique

      Estimating Your One-Rep Max

      The Different Folks, Different Strokes Principle

      Overtraining and Staleness

      The Declaration of Variation

      Muscle Fibers

      Training Techniques

      When to Increase

      Safety Reminders

      Record Keeping

      Test Yourself

      Conclusion

      Part V

      SUPPLEMENTAL 4-WEEK PROGRAMS

      Endurance/Stamina/Fat-burning Programs

      General Fitness/Power Programs

      Strength Programs

      Part I

      RUGBY

      Specific

      Training

      With Weight

      Training,

      KNOWLEDGE

      IS THE KEY

      TO SUCCESS

      INTRODUCTION

      By opening The Ultimate Guide to Weight Training for Rugby, you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight training information and features a year-round rugby- specific weight-training program. Upon completion of the text, you will know how to properly, safely, and effectively perform more than 80 exercises and you will be ready to begin your training.

      The most important part of this book is the rugby-specific weight-training program itself, which begins on page 7. This program was created for one reason and one reason only; to improve your rugby potential. It does this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for rugby. The program has been created to supply you with the advantage you will need to outperform all of your opponents. By following the program, you will build your muscles with strength, endurance, and power. When called upon, you will be physically prepared and mentally ready to compete at the highest of your potential.

      The program was constructed in such a way that you will be on the top of your game the day the season starts, and you will be able to maintain your strength and power throughout the season.

      The off-season program is set up as a two-day split, four days per week, which means you train all of your muscle groups over the course of two training sessions followed by a rest day. The offseason is when you will build your foundation of strength and power. The preseason routine is designed to further enhance your physical abilities, enabling you to peak with strength and power at the onset of the season. And lastly, the in-season program is designed for the maintenance of your offseason gains without the risk of overtraining.

      This book does not teach you how to play rugby. It does not show you the best strategies to win a game, nor does it give you any tips to improve your specific skills. This book does, however, provide you with the best methods, programs, and strategies available to physically improve your body and maximize your rugby-playing potential.

      OFF-SEASON TRAINING

      The off-season is the time to build up your muscles and become stronger and more powerful. The off-season program consists of four different four- week routines cycled together to build both absolute strength and explosive power. The first and third routines are designed for you to put on size and strength while the second and fourth programs are designed for power and explosion.

      Variation is one of the keys to a great workout program. The most important reason to vary your routines is so you can continue making progress and gains. Your body will eventually adapt to any routine it’s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Four weeks is the most effective time period to follow any one routine.

      It cannot be stressed enough that during the off-season, you must supplement your weight-training activities with some sort of rugby-specific activities to keep your body in proper shape. You must continue to practice your skills throughout the off- season to help keep your body loose and ready to for the next season.

      STRENGTH TRAINING

      The stronger the vital areas of your body are, the better off you will be. Although some muscles are more important than others, every muscle in your body needs to be well trained.

      Compound Exercises:

      Each program contains many compound exercises. Compound exercises are exercises which train two or more muscle groups. Examples include squats, bench presses, and lat pull downs. Most exercise and strength-training experts agree that compound exercises are the most efficient exercises for building strength and size.

      Great form: For the best results, use great form while training. Take at least two seconds on the eccentric (negative) phase of the lift and at least one second on the concentric (positive) phase of the lift. This slow, rhythmic movement builds your muscles bigger and stronger than any other type of

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