LEGS FOR RUGBY!!!

  • jeggey

    Posts: 50

    Jan 15, 2011 12:45 AM GMT
    Ok I play rugby and they want to move me from back to forward or in football terms receiver to lineman. Playing forward takes a lot of leg strength and was wondering if some of you have some good ideas to build up the legs?
  • MisterT

    Posts: 1272

    Jan 15, 2011 2:07 AM GMT
    Squats, leg press, lunges, leg extensions, leg curls, dead lifts all work well. I think lunges and squats would probably benefit most directly, however doing more leg workouts for more muscle groups will help keep your legs balanced. Don't forget your calves either. You'd have some funny looking legs if you only do one or two exercise.

    I see big thighs and small calves on some bodybuilders frequently, they neglect their calves, not a good look.

    Get out there and kick some butt. Best wishes man
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    Jan 15, 2011 2:17 AM GMT
    Squats, leg press, leg curls, Calve raises,
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    Jan 15, 2011 8:57 AM GMT
    Mate just get in there and enjoy....a couple of seasons at 2nd row and you'll build the leg strength you need!
  • Jessie_Lee

    Posts: 113

    Jan 15, 2011 9:23 AM GMT
    Squats and deadlifts are the the main exercises you should concentrate on for leg strength. Leg press, leg extension, lunges, leg curl will help balance things out for your thighs. And yeah, make sure to put in heavy calf raises as well. Make sure to stick to the 4-6 rep range for strength, and that's means heavy weights. Because you are training for sports, you also need to incorporate some explosive training into your workout routine to develop some power. Last but not least, work on core strength. You should end your workouts with core exercises like all the different variations of planks and bridges. Do no use lifting belts or knee wraps when exercising on leg day; while they will help with the lift, they take away the stabilizing the body aspect of the workout, and therefore making the body more prone to injuries if used consistently. If you're not used to lifting heavy weights at the 4-6 rep range for strength, slowly ease yourself into it week by week.
  • Vaughn

    Posts: 1880

    Jan 15, 2011 10:37 AM GMT
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  • LuckyGuyKC

    Posts: 2080

    Jan 15, 2011 12:25 PM GMT
    I'm not sure I agree with some of these guys. Muscle mass will not neccessarily equate to the kind of strength and endurance you are needing. So I think RugbyForward gave you the best advice.
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    Jan 15, 2011 1:16 PM GMT
    I don't know too much about rugby, but uphill sprints (or on stairs) is a good alternative (to the other suggestions) if you want to maintain some speed and not get too heavy.
  • dreamer121

    Posts: 265

    Jan 15, 2011 1:40 PM GMT
    Rugbyforward saidMate just get in there and enjoy....a couple of seasons at 2nd row and you'll build the leg strength you need!


    True statement. you look solid... you'd handle your own... get in the scrum and just go with it. Have they said if they're wanting you tight or loose? Don't lose your speed regardless!
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    Jan 15, 2011 5:38 PM GMT
    LEGS? Did somebody say LEGS?!!

    http://www.wrestlemen.com/legs
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    Jan 15, 2011 6:00 PM GMT
    What position are they going to put you? Depending on the level you play at, speed and agility may be your greatest weapon. You'll need the powerful leg strength (the kind heavy lifting gets you) for mauls and scrums but I wouldn't say it's the most important thing.

    I work quads (squats, leg press) and back one day of the week, and hamstrings (deadlifts) and calves another day.
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    Jan 16, 2011 3:07 AM GMT
    Squats, deadlifts, plyometrics. Don't get too dependent on the machines. They work your legs differently. You really want to focus on compound exercises and free weights. Also, don't forget to add stretching/flexibility to your routine.
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    Jan 16, 2011 3:09 AM GMT
    jeggey saidOk I play rugby and they want to move me from back to forward or in football terms receiver to lineman. Playing forward takes a lot of leg strength and was wondering if some of you have some good ideas to build up the legs?


    Leg press.
    Box jumps
    Sprints
    Squats
    Leg extensions
    Leg curls
    Straight leg deal lifts
    Dumbell Stepups
    Lunges
    Bleachers
    Front Squats
    Abductors
    Adductors
    Seated calves
    Donkey calf
    Standing calf
    Lines
    Stairs
    HIIT

    Run bleachers. Think interval training.
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    Feb 19, 2011 12:20 AM GMT
    I really think that it depends on what position you are going to play. When i play forward it is either lock or flanker. I think the best thing for a lock is squats and lunges. You have to be able to support that front line and keep it stable. For flanker i would say the same but not to big because you have to be able to run as a flanker, yet take down some big guys. I would add cardio but as a back you know how important that is. If you notice there is one thing that all locks have in common think, not fat, thighs and a big ass. it is from all that squating and pushing. Good luck, i think i am going to spend more time as a center this season.

    Cheers
  • jperfit

    Posts: 593

    Feb 19, 2011 12:29 AM GMT
    i played rugby and when i trained in season, i would superset squats with walking lunges, this will get your legs hard and big like treetrunks
  • coolarmydude

    Posts: 9190

    Mar 02, 2011 5:24 PM GMT
    Once you play flanker, you'll never want to play any other position. icon_wink.gif
  • MikemikeMike

    Posts: 6932

    Mar 04, 2011 10:06 AM GMT
    The comments from the guys that actually play rugby get my vote. Not the cut and paste wannabe athletes-think about iticon_idea.gif
  • bad_wolf

    Posts: 1002

    Mar 04, 2011 10:10 AM GMT
    Sounds odd but if you can fill a back pack with bricks and then go running. The gym based workouts are good for building the muscle groups up but won't training them into their intended use.

    Something like running up hill, all with a heavy load will help you get ready for the pitch.