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 structural integrity ) 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

1. 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.
2. 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.
3. Sleep. It is when you sleep that your body recovers and repairs itself. Most teenage rugby players are not getting enough sleep.

The Downside

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?

Slow: If you don’t work on the application of strength through a full range of motion, and at speed, then you might end up getting slower as they found in Australia.

Conclusion

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 point. 

This video shows some of the work I do with the tight five in rugby to make props and second rows more agile: