rugby training

Question
hi I'm 14 and are school rugby team are wanting us to gymwork over the summer. I'm 5 foot 4 and 55 killograms and play openside flanker. Should i be lifting heavy weights as our coaches have told us to do or should i concentrate on fitness and what exercises can i do to improve my upper body. thank you

Answer
Hi Peter,

Off season is traditionally the time to repair any injuries first, maintain / build base fitness and gain muscle.

If you have any injuries left from last season tend to them first.

If fitness was an issue for you over the season look to increase your endurance - speed work can be done in the final 6 -8 weeks prior to the season.

As for weights I am personally against a 14 year old lifting heavy weights. At your age your body is still growing and compared to a mature, fit adult your body is un-coordinated (don't take this personally it is just biology) weights will only add to your body's growing pains.

Look to do as many "own weight" exercises as you can. For example: press ups (fast and very slow), lunges, pull ups (wide, narrow, over and under bar grip), rope / wall climbing. Wresting with a similar sized and strength team mate - Greco Roman style. Step ups, squats (own weight). You see where I am going.

Hit the heavy weights when you have stopped growing for at least 12 months - usually about age 18 - 19.

When starting any weight program go to a qualified weight trainer it is safer and you get better results.

If you insist on weights (which again I do not condone) start with VERY light free weights and slowly move up over 4 week sets. Rugby Players should stay away from weight machines.