trying to get into rugby shape

  • jjohansen

    Posts: 11

    Aug 21, 2012 12:30 AM GMT
    lately, I have become interested in rugby. It seems like an awesome game to play. I have a feeling that I would be good at it too. I am surprised that it is not played as much in the US as I imagine it is abroad. I want to get into rugby shape. So I am calling out to the fittest group of people I know. Any tips you all have about how I should prepare for the game would be appreciated. I have strength but my cardiovascular endurance is worse than pitiful. My goal is to find a team in DC to play with. thanks for all of your help guys.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 21, 2012 12:32 AM GMT
    Rugby Rule #1: Play naked.

    Nude+
  • NashRugger

    Posts: 1089

    Aug 21, 2012 1:03 AM GMT
    A fellow IGRAB team is in DC, the Renegades. Most clubs have started training, boot camp, conditiong, etc. for the fall season. Get in contact with them on their website of Facebook and go from there. I'm going on my 3rd year and started from nothing, literally no knowledge or prior experience, and now can be started in 3 positions, flanker, fullback, or wing.

    Endurance is key, distance, not so much because it is A LOT of short sprints and/or quick bursts then slamming into a body or bodies. My advice to you really is just go to a training session and go from there because truthfully that's the only way to go. I'm not saying gay teams are less tough but usually more friendly and easier to get into the swing of things. The Renegades are one of the top IGRAB teams so go for it, mate!

    Washington Renegades website:
    http://dcrugby.com/
  • tobyb

    Posts: 111

    Aug 21, 2012 1:17 AM GMT
    NashRugger said it well. Your best bet is to start going to training. You'll get great fitness advice, AKA an ass whupping if you're not in shape. Plus its way more fun than working out alone.

    If you want to do stuff on your own to prepare, I recommend short intense sprints - 50 to 75 m sprints, at least 8 of them, intermixed with 10 to 15 seconds of recovery time. Then follow it with some strength exercises. Then back to some interval sprints. That's is a good way to get yourself stronger harder and faster. But rugby is better!

  • rafiki87

    Posts: 331

    Aug 21, 2012 1:33 AM GMT
    Depending on the position you play, the strength and power requirements vary.

    Forwards need more leg strength than backs do. Backs need more sprinting power and power-endurance (being able to maintain your sprinting for extended periods of time or partial recoveries between sprints).

    So the recipe for rugby is... aerobic endurance for about 4-6 weeks, hypertrophy for 3 weeks (aim for over-all increase in lean body mass), max strength for 3 (focus on prime movers: basically legs), hypertrophy for 3, max strength for 3, convert strength gains to power (plyometrics and sprints, or olympic lifts), power-endurance (plyometrics and sprints using partial recoveries, or olympic lifts) for about 6-8 weeks.

    by the time you get to the power/power-endurance stuff it's right before major competition season.

    when doing sprints, run with the ball as much as you can, just so you're used to running with the ball. could also do pick-up ball, sprint with ball, put ball down or get into ruck position.
  • jim_sf

    Posts: 2094

    Aug 21, 2012 1:40 AM GMT
    NashRugger saidEndurance is key, distance, not so much because it is A LOT of short sprints and/or quick bursts then slamming into a body or bodies.


    This bears repeating. At 6'4" 280lbs you're almost certain to be a forward, and as a forward you'll be doing a LOT of the heavy lifting (both literally and figuratively) on the team over the course of a match.

    I'll echo the others and say that the best way to get into rugby shape is to play rugby. Drop the Renegades a line, and they should be able to help.

    Good luck! Hope to see you at an IGRAB tournament soon. (I'll be the little guy in red running around you.)
  • NashRugger

    Posts: 1089

    Aug 21, 2012 3:34 AM GMT
    Exactly what Jim said. I mean heck, I practiced for nearly 4 months before my first match and it didn't start to click until my 2nd match. If anyone says otherwise, they're a damn liar, and that's a fact. The above mentioned height and weight state makes me think quickly to say prop but of course that is left up to the coaching staff to determine at what position(s) you are comfortable in yourself and what they see in terms of performance. I've played 5 positions because I lost 20lbs and my speed exploded then my kicking abilities were noticed, so I was moved around. I mentioned now what my 3 positions I'm fit to start in in my first response.

    Seriously, if you've got ?s, we can answer em on here too. :-)
  • jjohansen

    Posts: 11

    Aug 21, 2012 3:52 AM GMT
    Thanks to everyone. This has been very encouraging. I have looked into the renegades. Are they still around? It looks like the webpage hasn't been updated in a few years. I sent out an email. hopefully they are still around.

    I know very little about the different positions out there. I gather that certain body types are made for certain positions. Could you all maybe explain the positions and the usual body type that holds them.

    I am really enjoying all of the discussion. Thank you
  • jim_sf

    Posts: 2094

    Aug 21, 2012 4:00 AM GMT
    Prop? Not likely. I'd say lock, but that's mostly because I'd rather have a big guy pushing from the second row than holding me up on the front. It is the coach's call, though.

    Anyway. I also practiced for months before playing, and those first few matches involved three wildly different positions. It was rough, but I stuck with it, and as a result I've added about fifteen pounds of muscle; improved my speed, stamina, and agility; and found myself a home in the front row, where I get to be part of the contest within the contest within the contest (which is the best part of the entire match, if you ask me).
  • jim_sf

    Posts: 2094

    Aug 21, 2012 4:29 AM GMT
    jjohansen saidThanks to everyone. This has been very encouraging. I have looked into the renegades. Are they still around? It looks like the webpage hasn't been updated in a few years. I sent out an email. hopefully they are still around.


    They won Hellfest last fall, and did very well at the Bingham Cup this June, so I can't imagine they're gone. Nudge them to update their Web site, though.

    jjohansen saidI know very little about the different positions out there. I gather that certain body types are made for certain positions. Could you all maybe explain the positions and the usual body type that holds them


    Not all of the positions have specific body type requirements - flankers, for instance, just need to be aggressive, and wings just have to be agile - but I wrote a summary of the different positions and their physical requirements for my own team's Web site:

    http://www.stlouiscrusaders.org/join-us/rugby-101/

    I'm a hooker, so I might have made us sound extra-heroic, but I think the descriptions are all pretty apt. There's a lot of nuance that I couldn't fit in there, though, so if anyone else here wants to volunteer updates.... ;)
  • Posted by a hidden member.
    Log in to view his profile

    Aug 21, 2012 6:10 AM GMT
    jim_stl saidProp? Not likely. I'd say lock, but that's mostly because I'd rather have a big guy pushing from the second row than holding me up on the front. It is the coach's call, though.


    It really is, but considering that he's 6'4" in DC, he'll definitely get lock. (seriously- have you hit up grindr out there? Not many dudes above the 6' mark out there.)
  • Posted by a hidden member.
    Log in to view his profile

    Aug 21, 2012 6:11 AM GMT
    yourname2000 said"Rugby shape"?

    england_front_row.jpg

    fat%2Brugby%2Bcoach.gif

    fat-rugby-player-2.jpg

    Reach higher. icon_cool.gif


    Don't hate on my double quarter pound big mac with two large fries and a medium drink. icon_rolleyes.gif
  • Posted by a hidden member.
    Log in to view his profile

    Aug 21, 2012 6:58 AM GMT
    Bullwinklemoos said
    yourname2000 said"Rugby shape"?

    england_front_row.jpg

    fat%2Brugby%2Bcoach.gif

    fat-rugby-player-2.jpg

    Reach higher. icon_cool.gif


    Don't hate on my double quarter pound big mac with two large fries and a medium diet drink. icon_rolleyes.gif
    Fixed.
  • jim_sf

    Posts: 2094

    Aug 21, 2012 3:51 PM GMT
    yourname2000 said"Rugby shape"?

    england_front_row.jpg


    Don't be hatin' on my props. They keep me from breaking my neck. (that is not a figure of speech.)

    And don't make me pull out my David Pocock pictures.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 21, 2012 10:29 PM GMT
    paulflexes said
    Bullwinklemoos said
    yourname2000 said"Rugby shape"?

    england_front_row.jpg

    fat%2Brugby%2Bcoach.gif

    fat-rugby-player-2.jpg

    Reach higher. icon_cool.gif


    Don't hate on my double quarter pound big mac with two large fries and a medium diet drink. icon_rolleyes.gif
    Fixed.


    Fuck that- I drink milkshakes.