Im a Flanker dont no what training to do

Question
QUESTION: Hi I'm Hayden Burt a pupil of Waitakhi boys high school
we are doing training programs for specific sports and I'm doing rugby and play flanker what weight and fitness training would suit my position

ANSWER: Hey Hayden,

Flankers today have to be a lot quicker and that means explosive speed must be worked on. Your role is not only to support the side of the scrum but all some to support the ball carriers and then to move quickly into a defensive position. So lifting weights is good, but you dont want to put on to much weight as you need the speed. You will also need a bit of bulk to take and give hits,most flankers these days can also fill in as back row players so speed over bulk is a great advantage.

So, go to a running track or field and see how long it takes to run maybe 100 metres keep your time and try to improve on it. Weight training? focus on repetitions rather than heavy weight.
gauge it over 3-4 weeks measure yourself against the other players on your team who are training as flankers.


Hookers, Flankers & Scrumhalf follow similar 3 x 30 minute endurance sessions at the higher intensity. However, should include at least one session of interval work on a track. Intervals are continous running, but at different pace. One example would be to run 3 miles on a standard 400 meter track (12 laps) while alternating half a lap fast and half a lap slow throughout. Strength training is the same as the Props and Locks with lifting for explosiveness in the upper body and leg power through plyometrics and SAQ type drills. (from internet article).

Does that help? if not let me know and Ill put together a training program for you.

thanks

---------- FOLLOW-UP ----------

QUESTION: I was hoping for weight exercises? and more in gym activitys for running like on treadmill or indoor bike a training program would be handy dont no were 2 start?

Answer
Hi Again,

Try these,

Use a weight that allows you to do no more than 12 reps (with good form) per set, but allows you to do at least 8 reps per set. That is, if you can properly perform 13 reps the weight is too light, if you can only get 7 reps, it is too heavy. Use this rule of thumb and you can always keep the proper weight as you progressively get stronger. However, if you have no real weight training experience, it would be wise to start off with lighter weights for the first couple of weeks.

Multi-joint exercises are excellent for rugby. Squats, dead lifts, and power cleans are good choices for power development and are the key elements to any rugby oriented strength training. Be sure and have someone instruct how to do each of these properly, as the injury potential is very large with these. Also be sure to have a spotter whom you trust (I realize that leaves out most of the club, but you can find someone).

Since this is only one aspect of rugby fitness and you must spend time on many other things, I suggest a pseudo-circuit, superset routine 4 times per week. Choosing pairs of two exercises that do not work any of the same muscles (for example squats and pullups, or incline press and biceps) will get this accomplished. Superset each pair. That is, do one set of pull-ups and immediately do one set of squats. At 2 minutes from the beginning of the 1st pull-up set begin pull-ups again. Repeat a total of 3 times. This allows each body part to rest and really cuts down on total time spent.

If you can do a split routine, then remember that when you work one body part on a particular day, rest that body part for at least one day (for example, if you do chest on Mon., don抰 do chest again until Wed. or Thurs.). During the season this will probably mean you will only work each body part twice a week. This is fine for in-season lifting. Off-season you can do more.

Start with a short (5-10 min) warmup on the cycle, stairmaster, treadmill, etc. Then do a bit of stretching and you are ready to go. Remember that we are doing pairs of exercises and these are minimum suggested workouts. The exercises suggested here are designed to hit each body part with emphasis on the parts most important to rugby. There are heaps of other exercises that can be substituted at any time. In fact, for variety sake, why not switch each week or two. For example, switch in lunges or power cleans for squats, incline bench press for straight bench press, upright rows for seated rows, use dumbbells or machines instead of barbells or vice-versa, etc.

One-Day, Whole Body Routine

Group 1. Squats ?lat pulldowns

Group 2. Leg curls ?bench press

Group 3. Leg extension ?seated row

Group 4. Leg press ?shoulder press

Group 5. Calf raises ?bicep curls

Group 6.  Seated calf raises ?tricep pushdowns

Group 7. Lower back extensions ?crunches (sets of 20-30)

Two-Day Split Routine

DAY 1 ?Upper Body

Group 1. Lat pulldowns ?bench press

Group 2. Seated row ?incline bench press

Group 3. Shoulder press ?bicep curl

Group 4. Lateral raises ?tricep pushdowns

Group 5. Lower back extensions ?crunches (sets of 20-30)

DAY 2 ?Lower Body

Group 1. Squats ?calf raises

Group 2. Leg press ?seated calf raises

Group 3. Leg curls ?leg extensions

Group 4. Hip adduction ?hip abduction

Group 5. Lower back extensions ?crunches (sets of 20-30)

Always stay hydrated. Drink plenty of fluids before, during and after training, especially in the heat. Train hard. Quality of workouts is a key. If you concentrate on the particular aspect of fitness that is the goal for that particular workout you shouldn't have to spend an inordinate amount of time training for fitness. This allows plenty of time for the equally important work on ball skills, tackling, etc. Fitness is no substitute for skill, but if you can't get to the ball, you can't win any matches.