In 1995 South Africa Won The Rugby World Cup Functional Strength Training For the Sport of Rugby

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Functional Strength Training For the Sport of Rugby

It is almost the end of the annual Tri Nations series and the Springboks (South Africa) are on the way to winning the series. The Three Nations see the world’s heavyweights in rugby union take on each other in a series of Test matches. The last decade has seen Rugby Union dominated by three Southern Hemisphere heavyweights – Australia (the Wallabies), South Africa (the Springboks) and New Zealand (the All Blacks) until England’s victory in the world cup in 2003 with all credit being given. to Jonny Wilkinson. This year’s Tri-Nations has seen New Zealand retain the Bledisloe cup (the coveted cup between Australia and New Zealand) but it is possible that the victory of the series itself will be in the hands of the Springboks.

Rugby Union is a full physical contact game. In most cases there is no use of padding at all and it is only in recent years that we have seen mouth guards being used. Head padding is becoming more popular given rugby players’ notoriety for having a pair of cauliflower ears (The term used to describe ears that have been repaired after the surgeons have done some work on them). Adding to the nature of the game, players tend to adorn metallic studded shoes. Attempting to tackle a player from behind while chasing often tends to put one at risk of a teeth-to-metal impact.

The game is about possession and territory. The ball is never lost to the other team and you work hard to gain territory as you move forward. The strategies used are very similar to combat moves. Developments are physical and brutal. They involve using brute force to break through the other team’s defenses without getting grounded. ‘Grounded’ is being tackled and often means being thrown to the ground. It is no surprise that most levels of Rugby require the presence of paramedics.

Physical war as the nature of the game has meant that players must prepare themselves for combat and become warriors. This is an integral part of what Jonah Lomu and David Campese such machines tried to do in the past. England players vividly remember the time Jona cut through waves of defense before scoring five tries against them in the 1995 world cup. While Campo (David Campese) is likely to spend most of his time in his rugby shop at the Rocks in Sydney dreaming of the days he pumped through the All Blacks defence.

As strength training was vital for Gladiators in the days of ancient Rome, so strength training is vital in this full contact physical sport. A look at the South African team at the 2009 Tri Nations reveals how a strong team can pump their way to victory. The Springbok forwards were unstoppable. Defenses are impenetrable. There are attacks – in waves of tsunami.

Traditional Rugby Strength training has revolved around keeping players legs strong and thick. This meant hours of squat training and squat hack machines. The aim was to build the strength of the players’ legs as this would be crucial when plowing forward on the field; especially in the scrum and mauls. However, the world of strength training itself has changed dramatically and functional strength training is now essential to dominating the game. A look at Jerry Collins’ arms makes it very clear that he doesn’t necessarily just squat in the gym!

Functional strength training is what differentiates an average rugby player from a warrior.

Functional strength training addresses every single movement used in the game of rugby and strength training for it. For example, players need to build their strength to tackle the scrum (various positions), mauls, charging, tackling, passing, the line out and explosive bursts of energy. Functional strength training involves taking every aspect of the game and breaking it down into manageable units; eg the line out — Players need to build strong shoulders / deltoid muscles as well as strong quads and hams to tackle this move. This movement could be strengthened using exercises such as Barbell Thrusters. Transferring opponents involves the use of triceps, shoulders, chest and back muscles. These individual muscle groups need to be strengthened.

Traditional rugby practices included a focus on the legs alone and other non-targeting arrangements that shortchanged severely altered players and essentially went to war. Military personnel are beginning to realize these changes and are training soldiers there to prepare for different combat situations eg strength training for urban combat is different from jungle combat. You cannot be physically fit anymore but one needs to be strong and physically fit. For example, urban combat requires soldiers to be able to pick up rubble and pieces of concrete, climb stairs with heavy equipment on their backs, pull themselves up walls, etc.

Functional strength training for Rugby includes strategic targeted attacks on muscle groups and provides a concrete plan of action to strengthen the functional elements of the game.

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