Filed under: Dan Cottrell, Rugby Fitness, Rugby Training, top tips | Tags: Better Rugby Coaching, Rugby Fitness, weight training, weights
I am not going to be giving specific weights programmes in this post. There are three good reasons. First, players have different access to gym facilities. Second, every player has different needs that require specific programmes to match their position. And last, weights should be used under supervision.
What I can tell you is this:
1. You need to encourage excellent habits when using weights and being in the gym. If you are not a qualified conditioner yourself, the players should be taking advice from someone else who has the team’s interests at heart.
2. You need to help plan when players use the gym. But don’t be rigid. I know top players who have done weights on the morning of the match! Obviously it did not fatigue them and it was a personal preference.
3. Pre season is a time when the players can lift heavier weights than during the season. They are in a “growing” stage of the year, whereas during the season they are in a maintenance stage.
And when can young players start lifting weights? As early as you want according to the research BUT under strict guidelines, which in the main help youngsters develop good techniques, and not lift heavy weights.
Filed under: Dan Cottrell, Rugby Fitness | Tags: conditioning, debate, fitness, The Huddle, weight training
There is no definitive answer, just read the debate in “The Huddle”
I think we can all agree that any training should take place in a safe and supervised environment, but what about the nature of what, how much and for how long?
I am no gym bunny myself though I can admit to an unhealthy obsession with a Concept 2 rowing machine.
However I did find “Rocket Rugby” helpful in explaining some programmes to players who asked.
Filed under: Better Rugby Blog Guests, Mark Calverley, Rugby Fitness, Rugby Training | Tags: coaching U12s, fitness training, weight training
Here is an opinion on weight training for Under 12s from Mark Calverley, one of the main contributors to Rugby Coach Weekly. He is en experienced IRB level 4 rugby coach and conditioner.
I don’t think weight training is suitable for U12′s for a number of reasons:
Poor technique can lead to dangerous situations/injury
Needs to be expertly supervised 1 on 1 with real care take as to what exercises, reps, sets and exercise.
Time is precious when coaching kids – far better to work on skills than fitness
Fitness can be built in to ball work games/drills/exercises – this is more motivating and fun for kids and keeps them interested longer as they are getting fit without realising it and going through a ‘mental toughness’ session.
Kids of this age should be doing lots of running (up to 12 minutes continuous, but relay races, tag games (agility), sprints and fartlek.) The more that can be done through games the better. Body weight exercises that are good include press, ups, sit-ups, bridges, pull ups, no-weight squats, no-weight lunges, hurdles, skipping, shuttle sprints, hopping and bounding (in small doses with plenty of rest between) and short hill sprints (5-15m).
The key is to pitch it right for the kids – this is a balance between them having fun, challenge, learning and results. The exact mix of that is an art, not a science and depends on the amount of training time, the skill of the team, personality of the kids and their desire. It is really important that an (over) ambitious coach doesn’t see fitness as a shortcut for skill development.
I don’t see any real advantages in weights sessions for U12 kids – it is a recipie for disaster and not what they should be doing as part of their rugby development. I think the disadvantages far outweigh any small advantages that they may get. Technical, smart, skillful kids will always beat a fit kid with no skill.