Just gave a private RKC style Kettlebell lesson & workout today to some members of the Omaha Goats Rugby Team
This got me thinking about about designing a minimalistic kettlebell strength & conditioning routine for rugby players. Here is my list of five exercises I view as highly beneficial to this sport.
Of course no RKC approved workout would be complete without the Turkish Getup and Swings the two most fundamental kettlebell lifts with the highest return.
The Turkish Getup
Primary Benefits: Shoulder Mobility, stability, endurance and resilience
Getting up from the ground while bearing weight overhead
Whole Body strength
Kettlebell Swings
Back strength, resilience & endurance
Explosive power for hitting, running, jumping
Grip Endurance
Cardio
Fat Loss for a high strength to body weight ratio
Core strength
Breathing under stress
Double Kettlebell Cleans & Front Squats
Core Strength & Resilience for any contact sport
Explosive Hip Drive
Farmer Walks
Ankle strength & resilience
Core Strength
Grip Strength & Endurance
Abdominal Bracing
Renegade Rows
Core strength, pulling strength, getting up from the ground
2 comments:
Would you vary those exercises for a female rugby player, or for a forward vs a back? What about a loose forward or 8 man? And high reps low weight, or high weights low reps?
AJ,
All programs should be developed based on the needs and limitations of the individual. That being said, this is a general physical preparedness approach. Most athletes do not need sport specific training as that comes from practicing their actual sport.
Reps & Sets?
Here's what I recommend..
Warmup = Getups: 5-12 minutes. The slower the rep the better.
Main Workout: You Go / I Go format
double cleans and front squat ladders... I may even add in presses.
Example - 1 clean, 1 squat, 1 press > you go.
The I go two of each > you go.
Repeat until strong. (up to 15 minutes)
To make it harder: don't use a partner and just keep climbing the ladder as high as you can without setting the bells down. Then immediately follow up with
10-20 minutes of high rep swings in the 10-20 rep range. Use planks, jogging for active rest.
Finally wrap it all up with HEAVY farmer carries. Carry one or two heavy bells in each hand as far as you can. Then carry them back.
For adding size use Heavy Weights for the Clean & Squat ladders - limit the rest to 1-2 minutes and repeat for sets. Get a Pump.
For staying small and getting pound for pound strength use heavier weights 3-10 RM range. Set them down between rungs... perform active rest or a rugby drill until well recovered from the lift, then repeat.
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