In-Season Rugby Union Training

[BarMan]

I live in New Zealand and my sport of choice is Rugby Union

I'm 8 games into the season and I've lost 3-4kgs of weight since the season started.. I'd worked hard to put that weight on and am frustrated to be losing it.

It is a game where the ideal weight is around the 100kg mark, and one needs to find some balance between strength, endurance, and agility.

At present I do 3 sessions of cardio per week (+1 80 minute game), and am attempting to get to the gym three times per week (Legs/Shoulders; Chest/Tris; Back/Bis)

I try to get all training done by Thursday, rest Friday, play Saturday, and Rest Sunday.

I think I eat well but I've been missing the odd gym workout due to study.

Could people please help me with numbers of excerices per body part/sets/reps for my workouts, I really want to try and retain my weight better.. It really does feel like I'm getting weak.

I only posts this because the training method is different to purely bulking.

Cheers in advance.

 

[Cruise]

Sounds like you're a genetically lightweight young chap. In which case, couldn't help you much with your weight gain advice.

I'm Tongan, so the issue for us is more of how to lose weight...

In any case, I DO know it's tougher to GAIN weight because muscle takes longer to build than fat.

For faster gains in muscle mass though, it's better to stay in the low reps, HIGH weight area, than the high rep, low weight region.

i.e. 8 reps max per set, 3 sets, 1 minute rest per body part... 12-15 sets per session.

stock on the protein, and keep at it consistently.

 

[Bloke]

Play Rugby League...

Where abouts do you live Cruise ?

 

[Un-Aru]

Aaaahh cuzzies...

Let me cast my mind back to the Waikato club scene... ok enough reminiscing

I'll make some basic assumptions about your training regime...

Monday = weights
Tuesday training = 2 hours (mostly fitness)
Wednesday = run (30-40mins) + weights
Thursday training = 2 hours + weights
Friday = rest
Saturday = game (80mins)
Sunday = rest (though go do a pool recovery session - your body will thank-you for it, that is if you can find a pool in the middle of winter)

My guess is your training isn't the issue. That's a lot of volume, and if you want to train that hard, then you need to pile in the food. Example breakfast for me when I was playing: 4 egg whites and an egg yolk, 2 pieces of toast, an apple, a tomato, 2 servings of porridge and a glass of milk... and I weighed in at 84kg! I needed to eat 6 meals a day like this, and it was hard. Now you're a lot heavier than me so you're gonna need to eat a lot more. Prepare for the puku to be stretched...

Also we had some good advice from our trainer - when you're NOT training BE LAZY. Don't run, walk. In fact, don't walk, drive instead. Don't even drive if you don't have to - lie down and have a sleep.

What you need to do is spare your body's energy systems to REPAIR the damage, while providing adequate nutrients (ie. protein) to FACILITATE that repair.

 

[Cruise]

Play Rugby League...

Where abouts do you live Cruise ?

I'm in the U.S. now...

The rugby scene here is picking up, we're JUST FINALLY starting to develop leagues for the youngsters (age 5 up), but it'll be some time before they implement it into the school systems. If ever.

I'd expect America to catch the Rugby fever about 2 decades out from here... unfortunately.


But great idea Bloke, the 7-a-sides are great for the lighter weight people, especially if you have the speed to go with it.

 

[Fitch]

I'm in the U.S. now...

The rugby scene here is picking up, we're JUST FINALLY starting to develop leagues for the youngsters (age 5 up), but it'll be some time before they implement it into the school systems. If ever.

I'd expect America to catch the Rugby fever about 2 decades out from here... unfortunately.


But great idea Bloke, the 7-a-sides are great for the lighter weight people, especially if you have the speed to go with it.

It's played in college - (non-competitive).

 

[Cruise]

(non-competitive).

My point exactly.

 

[PeterNorthisawesome]

I'm in the U.S. now...

The rugby scene here is picking up, we're JUST FINALLY starting to develop leagues for the youngsters (age 5 up), but it'll be some time before they implement it into the school systems. If ever.

I'd expect America to catch the Rugby fever about 2 decades out from here... unfortunately.


But great idea Bloke, the 7-a-sides are great for the lighter weight people, especially if you have the speed to go with it.

No much quicker than that, my school started Hockey 3 years ago now we have JV and Varisty. We got JV lacross going last year so pretty soon rugby will be imcluded since a lot of football players will join to stay in shape.

 

[Cruise]

No much quicker than that, my school started Hockey 3 years ago now we have JV and Varisty. We got JV lacross going last year so pretty soon rugby will be imcluded since a lot of football players will join to stay in shape.

Which I've seen... I've played organized rugby in my high school here in the states, so that's not surprising.

But compare that with Tonga, who has organized scholastic Rugby competitions starting at the 1st grade, at age 6! Same goes for the majority of the rugby nations (Australia, New Zealand, the UK, etc.)

America is pretty far off from that, if they don't even have competitive football at this time, which is lightyears ahead of rugby as far as it's popularity.

 

[BarMan]

Attn: Warboss.

Would you be able to help me with a program? I've adopted Un-Aru's Monday Weights, Tuesday Training + Weights, Wednesday Run+Weights, Thursday Training + Weights, Friday Rest, Saturday Game, Sunday Rest program.

Could you help me out with weight workout's specifically? I.e. number of reps/sets/types of exercises?

Cheers in advance.

Un-Aru you have a PM bro!