Trainwright performance

5 things rugby players must include in their training week. THREAD 🧵

This is what we do with all our athletes, programmes tailored to improve rugby performance whilst targeting certain KPI's in the gym.

Find a structure that doesn't take away from training and game days, keep the main thing the main thing.

If you're a rugby player please don't overcomplicate your S&C work

Rugby players wanting to improve performance: Sprint at Top Speed 1-2x a week Extra Skills Prioritise Compounds over Isolation Exercises Train your Neck and Core Directly Aerobic Conditioning 1-2x a Week Jump for height & Distance Eat to recover & Perform Sleep 8hrs+ a Night

Nordics are great if done well… too many get them wrong… use harrops or razors as an entry level

The best thing you can when doing a speed session is film yourself even better in slow mo 🏎️

Off feet conditioning, have it in your week.. specific energy system development, most will benefit from longer aerobic conditioning in your week, this will build your base and increase efficiency in recovering from HI bouts.

Robustness work throughout the week, keep on top of key injury sites, whether that’s previous injuries or just extras they go a long way, neck, shoulder knee and ankle specifics for example.

5 things rugby players must include in their training week. THREAD 🧵

Power Development, Olympic lifting, jumps, hops, bounds, throws. You want your strength work to pay off & part of this is then being able to produce force rapidly, power ballistic movements are a must.

Speed training has to be a main priority, to develop acceleration and max speed, providing a stimulus like no other there’s nothing more intense for the lower body. Key to build lower body resilience.

Off feet conditioning, have it in your week.. specific energy system development, most will benefit from longer aerobic conditioning in your week, this will build your base and increase efficiency in recovering from HI bouts.

Work at different intensities with varying rest to work ratio to target the adaptations you need. Bring in other aspects that may replicate the game changing direction getting up off the floor.

Instead look to develop your energy systems, repeated sprint ability. How quickly can you recover after high intensity efforts. Are you fast enough?

Stop using 'Broncos' for conditioning Its a fitness test not a conditioning tool 👉

Rugby requires different energy systems throughout, so focussing on just 1 will be your downfall...

A bronco score isn’t going to make you a better player, it is a very small bit of information that can help tailor your training.