Weight training for a rugby winger,good work out exercises at home bodybuilding,youtube free workouts - Step 3

11.07.2016
Head of Strength and Conditioning at St Helens RFC, Matt Daniels has an outstanding level of knowledge when it comes to helping performers to compete at the highest level of one of the world’s most demanding sports. Rugby League is a high-speed multi-direction collision sport and as such weight training forms one of the major foundations of physical preparation.
The length of the Super League season means that the strength and power development of the elite player is difficult but vital.
Due to the nature of the sport, periodisation is difficult but manageable in broad outlines through the use of monitoring both of the workload and the individual. Players are typically given the home programme before the end of the season alongside their off season nutrition plan.
The majority of the squad will then work to develop maximal strength over a five to six week period.
The players will then be re-tested to see how they are progressing individually; the results of which help to dictate the direction of their next training block which, for the vast majority, will be power phase.
This phase is when we try to convert the maximal strength gains made into explosive actions.


This usually begins for most in the early stages of the season until the initial adjustment to week in week out playing load is overcome. Again, this is established through monitoring individuals’ wellbeing, daily markers and session exertion feedback.
Obviously within the group certain individuals will sit outside of the typical outlined plan.
Some of the younger players will be on a hypertrophy programme initially to increase mass or someone with excess body fat may stay on circuit based activities. Getting prepared to make gains both during and after Rugby League training – both on the field and in the gym – really is as important as the session itself!
An effective, targeted supplement to consume before training is Myprotein’s new pre-workout, MYPRE. Recovery XS allows you, as an athlete, to ensure that every workout counts towards your goal of gaining the strength to build your desired physique. Our delicious new flavours of Impact Whey Protein are launching for our 12th Anniversary this week.


Liven up your journey to the gym with this deliciously refreshing Guarana & Orange pre-workout cocktail! Tabata workouts are super effective and time efficient for incinerating fat in four minute intervals. It's not uncommon for people to  struggle with recognising the progress they have made on their fitness journey.
Summertime is fast approaching and now is a great time to start putting some extra focus on your arms.



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