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How to get big for rugby
How Can I get Bigger for Rugby?
I was working with a group of young players this week- pretty new to physical training.
I outlined the plan over the next 10-12 weeks. We are going to work on efficiency of movement, becoming more robust and develop your athleticism.
I then asked what did they think that involved… getting bigger was the immediate response.
Getting bigger without having a solid foundation of movement (or the 4 pillars) will result in an immediate short term (about 12 weeks) improvement.
In other words the hypertrophy will take about 12 weeks to take effect and then another 12 weeks can be improved upon as well. So, at the end of nearly 6 months training you will be bigger.
3 key tips to getting bigger
- Lift heavy for longer. Do big lifts, under loads, for some time. Strongman training, deadlifts, squats are all good ways of gaining mass. If it is just pure mass, with little function, then you are best off learning from some of the Strength Training Legends.
- Eat well. There is no point eating junk food, you will become obese. Instead eat a well balanced diet that contains lots of natural foods. There are many sources of protein and testosterone that can be found in your normal diet. It is a lot cheaper than buying fat shakes too.
- Sleep. It is when you sleep that your body recovers and repairs itself. Most teenage rugby players are not getting enough sleep.
If your focus is purely on getting bigger, then there are 2 potential downsides:
Injuries: if you are a rugby player you can look forward to shoulder and hamstring injuries because they are the 2 most common ones, and a season of rehab. Is it any wonder that the RFU injury audit shows an increase in rugby injuries?
Hypertrophy work– getting bigger- is a goal in itself, but should not be the first thing that young rugby players work on.
If it is, it will hamper your Athletic Development and your rugby skills.
Younger players should look to grow up before growing out. You will be getting bigger as you get older.
Coaches who tell 14 year olds they need to get bigger, are missing the poiut.
"James Marshall is now managing my two sons' strength and conditioning training for a fourth consecutive year. From the very start, youngsters and parents alike have easily engaged with James' professional approach and personable manner.Now both semi-professional cyclists aged 20 and 18, between them they have achieved numerous successes in the National Junior Series, including two stage wins, a silver medal in the National Championships, and selection for team GB in the Junior World Series.
20 Feb 2019
Athletic Development Coach Venue: WILLAND Date: Wednesday 20th February. Time 0900-1630. Booking deadline Friday 8 February Is the ‘Athletic Development Coach’ course for me? This particular course is for our junior members to attend. If you are interested in attending please contact Carly. What will I learn? Course Goals and Objectives Candidates will be expected […]