By Kevin Shattock © 2015, All Rights Reserved
Get Bigger for Rugby Workout
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“You need more mass” “You need to put some size on” “You need to be bigger” Any of those statements sound familiar? I’m sure they do. Size, is not everything to a rugby player. You still need to factor in strength, speed, agility, handling, and mobility. Size is but one factor, but a very important one. Players in our game have gotten bigger and bigger and you need to as well if you want to compete. Included in this book are three meso cycles that focus purely on increasing muscle mass, and whilst it is important not to purely focus on getting as big as possible, increased muscle mass is very useful on the rugby pitch. It can lead to increased cross section area (CSA) of muscle, increase force production, increase your ability to absorb collisions, and let’s be honest make you look intimidating! Because of the mass focus and relatively large volume/loads you will be undertaking, you’re going to need plenty of calories to support your training. Get enough proteins, carbs, and fats every day.
High Intensity Rugby Training is what I call the way professional rugby players train. They use scientific, performance-based training to prepare their bodies for the stresses of rugby and their position. Generic workouts that most players use might make you look better, but they have nothing to do with rugby performance. They will not give you explosive power in contact. They will not allow give you the strength to dominate your opposite number. Generic workouts are training for training sake, not for rugby. H.I.R.T. is better than generic workouts for five reasons: 1. Individualized – by emphasizing player choice and addressing strengths and weaknesses of the individual, H.I.R.T. is much more powerful than a generic workout made for the masses. Get Bigger for Rugby Workout
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2. Structured – H.I.R.T. trains you differently in different parts of your season. By training differently in your off-season, preseason, and so on, your training can take you much further. 3. Progressive – H.I.R.T. uses meso-cycles (1-4 week cycles) that build on each other. In this programme, you’re going to strategically combine meso-cycles for mass, strength, and power to build you into a high performance athlete. More on meso-cycles in a moment. 4. Specific Exercises – H.I.R.T. handpicks specific exercises that mimic the stresses your body endures on the rugby field. 5. Specific Tempos – simply being strong isn’t useful for rugby. You need to be powerful. You need to be able to deliver your strength quickly in a scrum, tackle, or at the breakdown. By using specific lift tempos, you’re training your muscles to deliver force quickly which you will make you more effective. In this programme, we’re going to use three meso-cycles. A mesocycles is a 1-4 week cycle where you do the same workout sessions that focus on the same component. There are three different methods we’re going to use to build mass. The programme outlined in this manual covers each in a 4 week meso-cycle. But you may find that you prefer one method over another. Or your body may respond better to one method. I encourage you try all three methods first to see which works.
Before we go further, let’s take a look at a meso-cycle so you can read them properly. Here’s a sample meso-cycle for hypertrophy:
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Session
Meso Cycle #1 Hypertrophy
1
2
Notation (Sets x Reps @ Exercise Notes Load, Tempo, Rest) Use a wide grip 3 x 8 @ 70% Bench Press (wider than shoulder 2mins width apart) Hands wide, knuckles 3 x 8 @ 70% facing you. Pull the Lat Pull Down 2mins bar down to the top of your sternum Full depth 10 x 3 @ 90% Squats 2 - 3mins Standard variation DB Shoulder 5 x 5 @ 85% (knuckles facing out) Press 2 - 3mins Both knees bend to 3 x 8EL @ 75% Lunges 90degrees drive back 2mins up off the front leg 5 x 5 @ 80% Push Press 2mins
In the far left column, you can see that this is a 1-4 week period (like all meso-cycles). This particular meso-cycle is for hypertrophy or mass building. Once again, this is typically used in the off-season period but it is entirely up to you. In the ‘Session’ column, we can see that there are 2 sessions – these are the amount of workouts pre week for the duration of the meso-cycle. The exercises within that session are to be completed within that session. The ‘Notation’ column gives you the sets, reps, load, tempo (if to be used) and rest to be completed for each exercise (this is further explained later). The notes column provides further information (if required) or coaching cues you may find useful. Refer here for help with Think you can now read a meso-cycle chart? Good. Here is everything else you need to know about reading the workouts:
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Key SA = Single Arm EA = Each Arm DB = Dumb Bell BW = Bodyweight
SL = Single Leg EL = Each Leg KB = Kettlebell Alt = Alternate
ES = Each Side MB = Med Ball
Sessions The programme is split into sessions rather than days. This will allow you to personalise the sessions to meet your personal schedule and allow rest days when your body needs it. Do all the sessions, not just the ones you enjoy! During your season, the sessions you choose will be dependent on the volume of your practices and the intensity of games you have played that week. For example, if you have played an extremely competitive game on the Saturday, take Sunday as your rest day then Monday may well be a low weight, high volume session. If you had a relatively easy game or only played for 20 minutes as a substitute then you may look to work a more intense session on Monday. Exercises Most of the exercises in the meso-cycles will be familiar to athletes. If you need a refresher, or see something you don’t know then check out the video demonstrations that are included in the exercise library. Notations Prescriptions will be given using the following formula: Exercise: Sets, Reps @ Intensity (Load), Tempo, Rest For example: Squat: 3 x 5 @ 85% 2 - 3mins This would be completing a squat for 3 sets of 5 reps at a load of 85% of 1 rep max (1RM) resting 2 - 3mins in between each set. Weight Prescriptions
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We’re going to be using percentages to prescribe weights for each working set. These weights may need to be adjusted for certain individuals for a number of possible reasons. What I would suggest for all level of athletes is the mantra of: Form over load. In other words, leave your ego at the gym door, technique over bragging how many KG’s you had on the bar is key. The weight prescribed is a percentage of your 1 repetition maximum (1RM). For example if your 1RM in the squat is 100kg and the prescription is 5 x 5 @ 80%, you would lift 5 sets of 5 reps at 80kg (80%). Often, the movement is more important than the weight however. Especially at advanced levels, you may decide to sacrifice some weight in order to get a better range of motion. Tempo Some notation may include a tempo. Tempo is the speed in which you perform the lift or a certain aspect of the lift. Tempo is a variable you can manipulate to vary workouts or create conditions in which to focus your attention on specific physiological characteristics. Tempo is usually dictated by four numbers following the exercise prescription/notation. Here is an example… Squat: 10 x 10 @ 60% 4010 (tempo is bolded) The first number refers to the eccentric muscle contraction of the lift. Eccentric is when a muscle lengthens, and this usually occurs when lowering the weight. The second number is the pause between the eccentric muscle contraction (lowering the weight) and concentric muscle contraction (lifting the weight). The third number is the concentric muscle contraction (when the muscle shortens). This is traditionally when the weight is lifted.
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The fourth number is the pause between the completion of the concentric action and beginning of the next repetition. With this in mind, let’s look at our example… Squat: 10 x 10 @ 60% 4010 This squat, with a 4010 tempo would have you take 4 seconds to lower the bar (flexing the hip & knee) into the bottom position. With no pause, you then take 1 second to extend the knees and hip back to the standing position, and then immediately start the next repetition without a pause. Tempo is absolutely key. Unloading This term generally refers to the end of a meso-cycle and often lowers the volume and/or intensity to provide a period of recovery, before progressing to the next meso cycle. Recovery Quality beats quantity. Rest as you need to. 2 – 3 minutes in between sets is generally a good starting point. When completing a high volume session or heavy load session the requirement may increase to 4 – 5 minutes. Bring a stopwatch though, as the time can fly by. The best you can get is a good night’s sleep. Schedule rest days when your body needs it. All the meso/micro cycles have recovery factored into them (for example you will very rarely do two body parts on consecutive days) but factor in your technical training and the intensity of those sessions. Warming Up How you warm up is entirely up to you. I suggest using the R A M P method: R = Raise the heart rate, body and muscular temperature. (2-3 minutes of movement to raise heart rate and get blood flowing) Get Bigger for Rugby Workout
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Example: jogging, biking, rowing A = Activate the neuromuscular system, the energy systems and muscle groups you will be using. (Dynamic stretching routine, movement based skills) Example: Dynamic stretching M = Mobilise the joints and muscles with dynamic movements. Example: Dynamic stretching, foam rolling, exercise specific movements with a light load (bar only) P = Potentiate means increasing the intensity to get your muscles ready to workout. Exercise specific movements with light load / warm up set Example: Use a lightly loaded barbell to go through the movements you’ll be doing Remember that warming up is not meant to look or feel like a real workout session. You are preparing the body for the stress of your workout, not stressing your body. Right. Got all that? Time to get started.
…or the “10 Sets, 10 Reps Method” as some will know it as, has been around since the 70s and was developed by the German Olympic weightlifting team to increase mass. World famous strength coaches such as Poliquin and Roy swear by it. This is definitely one cycle you should perform in the off season due to the resulting delayed onset of muscle soreness (DOMS). You will complete 10 sets x 10 reps @ 60% of 1RM. The most important factor in this method is the control of the eccentric (when the muscle lengthens) portion of the lift. This is where you have to be as strict as possible on the 4 second count. I find “hold 1, hold 2, hold 3, hold 4” focuses the mind and works well. Get Bigger for Rugby Workout
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Notation Session
Exercise
(Sets x Reps @ Load, Tempo, Rest)
Incline Bench Press
10 x 10 @ 60% 4010 60secs
Close Grip Pull Downs
10 x 10 @ 60% 4010 60secs
Back Squat
10 x 10 @ 60% 4010 60secs
DB Shoulder Press
10 x 10 @ 60% 4010 60secs
DB Flyes
10 x 10 @ 60% 4010 60secs
Bent Over Row
10 x 10 @ 60% 4010 60secs
Romanian Deadlift
10 x 10 @ 60% 4010 60secs
DB Front Raise
10 x 10 @ 60% 4010 60secs
Meso Cycle #1 Hypertrophy German Volume Training Weeks 1 - 4
1
2
3
Notes Be strict on the 4 second eccentric contraction. Close grip, knuckles face away from you and the eccentric contraction is when the bars moves away from you.
Control the lower on both exercises. If possible get a training partner to count the 4 seconds for you. Hold one, hold two, hold three, hold four. Make sure you hit full depth in squat.
Slight flexion of elbow. Lower to shoulder level. Bent Over Row it is when the bar is moving away from you that you count for 4.
Maintain strong postural position, DO NOT round off upper back
4
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This work out manipulates work:rest periods to increase mass and conditioning. It can be a good workout for those pressed for time or one you may try in season. For many the challenge is found in every rep and set because you have something to constantly focus on. For this method, choose a weight at 80% of your 1RM and rep out your max (I’m guessing you can probably get 8 - 12 reps out, any more and the weight is too light). Rest for a short period 15 - 30 seconds, then perform some more reps (1 - 3), keep going until you have reached double the number of reps you completed in your first set.
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Notation Session
Exercise
Meso Cycle #2 Hypertrophy The Double Rep Method Weeks 1 - 4
Back Squat
Shoulder Press 1 Romanian Deadlift
Hands Wide Upright Row
Incline Bench Press
Bent Over Row 2 SA DB Bench Press
SA DB Row
(Sets x Reps @ Load, Tempo, Rest) 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds
Notes Max out on your first set (8 12 reps probably) double that number then that is your target. Once you have reached that target move onto the next exercise.
Slight bend in the knee, shoulder blades tight, all the movement is through the hip.
Hands just over shoulder width apart, keep the elbows high.
Maintain posture, shoulders should be in front of the bar throughout.
Work one side of the body until completion then the other side
Work one side of the body until completion then the other side
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Notation Session
Exercise
Meso Cycle #2 Hypertrophy The Double Rep Method Weeks 1 - 4
Deadlift
Snatch Grip Shoulder Press 3 Leg Press
DB Front Raise
Bench Press
Feet High Inverted Row 4 DB Flyes
Lat Pull Down
(Sets x Reps @ Load, Tempo, Rest) 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ BW 15 - 30 seconds 1 x 1 - 3 @ BW until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds 1 x Max @ 80% 15 - 30 seconds 1 x 1 - 3 @ 80% until completion 10 - 20 seconds
Notes Max out on your first set (8 12 reps probably) double that number then that is your target. Once you have reached that target move onto the next exercise. Hands wide (snatch grip) behind the head press
Keep the body in a straight line (posture strong) pull up as high as you can (chest to bar)
Pull down in front of your face to the sternum.
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This method structures exercises strategically and seeks to promote more strength in the second exercise. This method is only three days per week but uses a full body workout template. This may be a method you use in season when you have limited training days.
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Notation
Meso Cycle #3 Hypertrophy Mechanical Advantage Weeks 1 - 4
Session
1
2
Exercise
Notes
(Sets x Reps @ Load, Tempo, Rest)
RDL
4 x 8 - 12 @ 80% 2 mins
Deadlift
4 x 4 - 6 @ 85% 2 - 3 mins
Bench Press
4 x 8 - 12 @ 80% 2mins
DB Flyes
4 x 4 - 6 @ 85% 2 - 3mins
Pull Ups
4 x 4 - 6 @ BW 2mins
Back Squat
4 x 8 - 12 @ 80% 2 mins
Feet High Inverted Row
4 x Max @ BW 2 mins
SA Pivot Row
4 x 4 - 6 @ 85% 2 - 3mins
Snatch Grip Shoulder Press
4 x 8 - 12 @ 80% 2 mins
Push Press
4 x 4 - 6 @ 85% 2 - 3 mins
Assisted or loaded as required
Place a barbell lengthways, stand by the side, bent over row posture, use one arm to pull up. Hold behind weight.
¼ squat, emphasis on the drive.
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Notation
Meso Cycle #3 Hypertrophy Mechanical Advantage Weeks 1 - 4
Session
3
Exercise
Front Squat
4 x 8 - 12 @ 80% 2 mins
Lunges
4 x 4 - 6 EL @ 85% 2 - 3 mins
Bent Over Row
4 x 8 - 12 @ 80% 2mins
DB Reverse Flyes
4 x 4 - 6 @ 85% 2 - 3mins
DB Lateral Raises
4 x 8 - 12 @ 80% 2 mins
DB Shoulder Press
Notes
(Sets x Reps @ Load, Tempo, Rest)
4 x 4 - 6 @ BW 2mins
Bar should be resting on shoulders not hands. Keep elbows high, hit full depth. Both knees pass through 90 degrees drive off the lead leg.
Bent over row posture, DB in front pull out to side squeeze shoulder blades together. Raise up to shoulder level. Arnold variation. Start with the knuckles facing away from you. As you press upwards, twist the wrists so the knuckles face backwards (towards you) at the top, reverse on the lower.
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This concludes the H.I.R.T. Get Bigger for Rugby Workout. What you have now is a tool that you can use to pack on muscle mass fast to become a more powerful, competitive, and elite athlete. Training like a professional with meso-cycles separates you from the competition and will make you a stand out perform on the pitch. This is what will get you noticed and selected for higher honours. I look forward to hearing about your progress at
[email protected] and wish you all the best!
-Kevin Shattock
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