An area which is sometimes overlooked and often under-trained is the strength and conditioning for the arms, lats, and shoulders in overhead situations.  Rugby players will frequently find themselves in a scenario where they are holding their arms either out or up for a variety of reasons – catching a ball, tackling, jumping for a ball, lifting another player, fending, binding and so on.

It is generally believed that to train these areas you use bench press, curls, and other biceps, triceps, and chest exercises either in a seated or lying position.  Unfortunately when we do this we don’t maximise the opportunity we have to incorporate other muscle groups in a training environment.

So many weight training programs are based on general conditioning or body building regimes rather being sport specific, i.e. train to play and don’t train to look good in front of the mirror or on the beach!  Your time in the gym is precious so use it wisely, effectively and efficiently to gain the optimum benefits from your sport = rugby.  After all you are training to be strong and powerful on the rugby playing field so ensure whatever exercise you choose will be transferable.

Exercises relevant for overhead strength & conditioning should preferably be done standing and with feet either in line or in a split position.  By doing exercises in this manner we introduce core or midsection muscles and stabilizers to the training program without necessarily having to make the athlete aware of it - so you are getting two bangs for your buck!  Of course technique and breathing must be emphasized in all scenarios so this accentuates the benefit of the exercise too.

So what are some examples of exercises you can incorporate into your programs?  These can be weight training based or can utilize other tools like water-filled swiss balls and medicine balls.

Weight training exercises include military press, push press, power jerk, power clean & jerk, muscle snatch, lateral raise – front & side, crucifix, press behind the neck, standing triceps extension, dumbbell press.  There are numerous other exercises available to do in this area and the decision on what you do is based on the training age, the flexibility, the strength, the training time period [i.e. pre-season, off-season, in season] and the appropriateness of the exercise to the player and their position.

Strongman exercises that fall into the overhead category of training can include walking & passing water-filled swiss balls, throwing medicine balls forwards and back from an overhead position, log carrying & passing in teams with the last player moving to the front position, combinations of press ups and med ball throws and so on!  Even rolling and pushing large tractor or truck tyres and team competitions like rope tug-of-war works this area effectively.

The upper body does recover quite rapidly and the benefits can often be seen & felt very quickly too.  This encourages the player to do these exercises and feel good about their training but just be careful the balance of their training is maintained rather than one area becoming dominant.

It is always a good reminder to highlight the reasons we encourage resistance training:

1.                  Increased muscle strength

2.                  Increased muscle endurance

3.                  Improved running speed and jumping ability

4.                  Improved sports performance

5.                  Decreased risk of injury

6.                  Improved self-concept and self-confidence

7.                  Positive changes in body composition

8.                  Enhanced overall health & well-being

When I refer to resistance training I refer to gradual and progressive overload of the musculoskeletal system so it gets stronger.  I am not talking about weightlifting and powerlifting which require athletes to lift heavy weights consistently because the aim of these athletes is to lift maximal weights in a competition situation.  Rugby players are doing resistance training to enhance themselves on the playing field for the team.

I have to question the players in the New Zealand Super 12 teams as to their pre-season strength & conditioning status given the number of injuries occurring.  Obviously there are some contributing factors that come into play like the time off after the world cup for the All Blacks and therefore whether those players actually had sufficient time then to prepare for the Super 12; the younger players coming into this intense competition with minimal game time and experience at this level – were they really ready physically & mentally for the step up?

There is a huge public expectation for players and teams to perform week in and week out but to get improvement and gains takes time – both on the field and off the field.  Are the young, up and coming players getting the strength and conditioning time, knowledge and experience they need so they can succeed and sustain themselves at the higher levels of playing?

It is not only important to invest in their rugby skills but also necessary to invest in their understanding and knowledge of their training and preparation to actually play the game.  No longer can coaches rely on players arriving at training already fit and strong from hard physical labouring work situations or individually committed players who have the discipline to do it themselves in their own time!  There is still a long way to go before rugby players really are professional!

Richard Dryden

Olympic Weightlifting New Zealand Coach

Strength & Power Trainer