Most top however many exercises lists are bullshit, this one would also be bullshit if it was one, but it’s not. This is a list of common exercises I use with the Rugby players that I train (at least it started out as one). Things to note though. This is not an exhaustive list of exercises it is 5 common exercises in the programs of various players and teams programs. This is a snap shot of parts of the programs. If you want to know more about the programs, ask in the comments.
So without further Ado here’s the list
I use this to work on core strength, Shoulder stability, to improve movement quality, build work capacity and foster world peace. It is a great movement to train the connection between the upper and lowerbody and improve the players transitional movements.
Number 2 …
Anti-rotation is a very important component to complete strength and this and variations of this movement is what we use the most to target it.
Number 3 …
½ Kneeling DB Shoulder Press
Shoulder and pushing strength, hip mobility, core stability… can you say bang for your buck exercises. I know people will say what about bench and military press, but to quote Dan John,” everything works, for about six weeks” We do variations movements. We don’t do them forever. Certain things work at certain times for certain reasons.
Number 4 …
If you want to be strong use your whole body and produce a lot of force (move heavy weights.) Move heavy weights well with good technique though, remember the goal is to play rugby in this case. It’s not to risk injury because of shitty form. You can include Squats, bench press, military press, some would even include split squats in this category. Moral of the story lift heavy, lift well. Use your whole body.
Number 5 …
Do something explosive. The magic word here is triple extension. This is the extension of the ankles knees and hips to produce power. The simplest example of this is jumping. A more complex example is a snatch and a practical example is a tackle. Move fast use your hips to generate power, rinse repeat…
Yes I didn’t include a lot of exercises. It was a list of 5 exercises and I had to make a call… Lizard crawls won. I use many movements in my programs but few principles. If you understand the principles you are better off.
All my programs are based around the 6 patterns Dan John outlined in his book (intervention), I changed the sixth one though. My 6th pattern is transitions, it expands on his and brings in other elements that are necessary.
The first five patterns covers 95% of your bases and will get you seriously strong. The 6th is the 5% in my opinion. It’s the small component that make a big difference. It’s the thread that ties all the others together. Most training programs do work on transition, though indirectly. I choose to focus on it as a specific area, because it is where magic can happen. The most important thing to remember though is. If you don’t have the first 5 then the 6th does not matter… Mayonaise is a great with roast potatoes or chicken, but you’re not going to eat a bowl of mayo. Think of the 6th pattern like mayo it needs a meal to go with. The meal being the first 5 patterns.
This is how I think about programming for my rugby athletes and we will get into more detail with rugby and also other sports which I work with in later posts.