Adam Bishop, Britain’s Strongest Man and the senior strength coach for Harlequins Rugby, has shared an invaluable in-season strength and power session for rugby players. This targeted rugby workout emphasizes maintaining explosive power and foundational strength throughout a demanding season, prioritizing joint health and sport-specific needs. Below, we delve into each exercise, providing deeper insights and practical advice to help you build a more robust and explosive physique on the rugby field.
Essential Rugby Power Exercises: Box Jumps for Explosiveness
Kicking off any powerful rugby strength training program, the box jump stands out as a primary power movement. This exercise is celebrated for its ability to develop explosive leg power while simultaneously being kind to the joints. Unlike jumping down from a height, landing softly on a box significantly reduces the impact, protecting your knees and ankles – crucial for athletes facing frequent collisions.
The inherent design of the box jump forces you to be explosive. You simply cannot execute this movement without tapping into your fast-twitch muscle fibers, which are vital for quick bursts of speed and powerful tackles in rugby. Think of it like trying to light a match; you need a sudden, sharp action, not a slow, grinding movement.
Mastering the Box Jump Technique
To maximize the benefits of box jumps, proper form is essential. Start by performing a quick dip, loading your hips and knees rapidly, much like a spring compressing. From this loaded position, drive upwards with maximum force, aiming to land lightly and safely on the box. Remember to step down from the box rather than jumping back off; this prevents unnecessary impact and prepares you for the next explosive jump, preserving energy for the actual game.
Upper Body Explosive Power: Forward Med Ball Throw
Beyond leg power, upper body explosiveness is non-negotiable for rugby players. The forward med ball throw offers a fantastic total-body explosive movement, primarily targeting the upper body. It’s about translating raw power from your core through your arms, much like passing a ball or fending off an opponent.
This simple yet effective exercise trains your body to generate force rapidly. Hold the med ball on your chest, load into a slight squat, and then project your entire body forward as fast as possible, launching the ball into the air. This movement mirrors the dynamic, full-body effort required for forceful pushes, tackles, and lineout lifts.
Building Speed and Acceleration: Loaded Prowler Sprints
Speed is a cornerstone of rugby performance, even for forwards. When maximal sprinting outdoors isn’t feasible, loaded prowler sprints offer an excellent in-gym alternative for achieving short, powerful accelerations. This exercise not only builds speed but also develops incredible leg drive and mental toughness.
The beauty of loaded prowler sprints lies in their simplicity and efficacy. They require minimal space and equipment – just a sled, some weights, and a stretch of turf or concrete. Pushing a loaded prowler forces your body into a forward-projected position, mimicking the powerful acceleration phase of a sprint. It’s like trying to push a car out of the mud; you need consistent, driving force from your legs and core.
Foundational Lower Body Strength: The Barbell Back Squat
No rugby strength training program is complete without the barbell back squat. This exercise is universally recognized as a king among lower body movements, providing the main stimulus for leg strength each week. It’s about building robust legs and a stable core that can withstand the rigors of scrums, rucks, and tackles.
Adam Bishop advocates for a high-bar squat position, where the barbell rests on your traps, just below your neck. This position is generally easier to learn and offers excellent carryover to athletic movements. Achieving a stable base is paramount; set your hands and feet consistently each time you approach the bar, ensuring every rep builds on solid foundations.
Squatting Safely and Effectively
Engaging your lats by pulling down hard on the barbell is a critical cue for spinal stability during the squat. Your lats act like a natural weight belt, bracing your torso and keeping your spine safe. As you descend, think about shifting your hips back first, then pushing your knees out. Your knees should track outwards, aligning with your toes, and you should aim to squat to parallel or slightly below. If depth is challenging, focus on technique before adding heavy loads. For sets and reps, aim for 3-5 repetitions per set, occasionally pushing to 8, focusing on quality movement under significant load.
Upper Body Strength and Stability: The Military Press
For upper body stimulus, especially for rugby forwards, the military press takes precedence over traditional bench pressing in Adam Bishop’s program. This overhead press builds immense shoulder strength and core stability, which are directly transferable to actions like lineout lifting and engaging in contact situations. It’s about being able to control heavy weight directly above your head, a true test of full-body tension.
A strong overhead press is like having a sturdy mast on a ship; it provides stability and power from a central point. The military press engages a vast array of core muscles to stabilize the weight overhead, making it a highly functional exercise for rugby players who need to be strong and stable from all angles.
Executing a Powerful Military Press
Grip the barbell slightly narrower than shoulder-width, ensuring a secure hold. Keep your elbows pulled in tight and your lats engaged, creating a strong, tall posture. As you press the bar upwards from just below your chin, your head should move slightly back to allow the bar to pass, then push your head through as your arms lockout overhead. Control the descent, lowering the bar back to your shoulder position without resting it on your deltoids. The lats are once again vital here, providing the necessary bracing and control.
Injury Prevention: Comprehensive Neck Training
In a contact sport like rugby, neck strength is non-negotiable for injury prevention. Adam Bishop emphasizes neck training for all players, from front-row forwards to wings, to protect against high-impact collisions and the sustained loading experienced in scrums, mauls, and rucks. It’s like having a stronger foundation for a building; a robust neck protects your most vital connection – your head and spine.
Most neck training for the squad is isometric, meaning you’re holding a position against resistance without moving. This approach builds static strength and resilience, crucial for absorbing impact. A simple band setup in a power rack allows for effective training in all four planes of neck movement.
Simple Banded Neck Holds
To perform this exercise, secure a resistance band around a rack pillar or a loaded barbell, then loop it around your forehead. Take a quarter step forward to create tension, ensuring your neck is set solid and neutral – neither overly flexed nor extended. Hold this position for five seconds, then step back. Repeat this sequence three times for each position: flexion (head pushing forward), extension (head pushing backward), and side flexion (head pushing to each side). This comprehensive approach ensures your neck is strong and resilient from every angle, ready to brace for any impact on the rugby field.
Scrumming Through Your Rugby Workout Questions
What is Adam Bishop’s rugby workout designed for?
This workout, created by Britain’s Strongest Man Adam Bishop, helps rugby players maintain explosive power and foundational strength during their season. It’s designed to boost performance while prioritizing joint health.
Why are Box Jumps important for rugby players?
Box jumps are crucial for developing explosive leg power, which is vital for quick bursts of speed and powerful tackles in rugby. They are also celebrated for being gentle on the joints, reducing impact.
What is the Barbell Back Squat and why is it included?
The Barbell Back Squat is a foundational lower body exercise that builds strong legs and a stable core. It’s included because robust legs and a stable core are essential for withstanding the physical demands of rugby.
Why is neck training emphasized in this rugby workout?
Neck training is non-negotiable for rugby players to prevent injuries in a contact sport. It builds static strength and resilience, crucial for absorbing impact from collisions and sustained loading during the game.
What is the Forward Med Ball Throw used for?
The Forward Med Ball Throw is an excellent exercise for developing upper body explosiveness. It trains your body to generate force rapidly, mirroring the dynamic efforts needed for forceful pushes, tackles, and lineout lifts in rugby.