Trainwright performance

S&C COACHES / RUGBY SPECIALISTS / SPORTS REHABILITATION. WORK WITH US 👇🏼 EX PRO RUGBY PLAYER 🏉 HARRY & CHARLIE WRIGHT

[Trainwright performance @trainwright10]

5 things rugby players must include in their training week. THREAD 🧵

[Trainwright performance @trainwright10]

This is what we do with all our athletes, programmes tailored to improve rugby performance whilst targeting certain KPI's in the gym.

[Trainwright performance @trainwright10]

If you're a rugby player please don't overcomplicate your S&C work

[Trainwright performance @trainwright10]

Find a structure that doesn't take away from training and game days, keep the main thing the main thing.

[Trainwright performance @trainwright10]

Rugby players wanting to improve performance:

Sprint at Top Speed 1-2x a week
Extra Skills
Prioritise Compounds over Isolation Exercises
Train your Neck and Core Directly
Aerobic Conditioning 1-2x a Week
Jump for height & Distance
Eat to recover & Perform
Sleep 8hrs+ a Night

[Trainwright performance @trainwright10]

Nordics are great if done well… too many get them wrong… use harrops or razors as an entry level

[Trainwright performance @trainwright10]

The best thing you can when doing a speed session is film yourself even better in slow mo 🏎️

[Trainwright performance @trainwright10]

Off feet conditioning, have it in your week.. specific energy system development, most will benefit from longer aerobic conditioning in your week, this will build your base and increase efficiency in recovering from HI bouts.

[Trainwright performance @trainwright10]

5 things rugby players must include in their training week. THREAD 🧵

[Trainwright performance @trainwright10]

Robustness work throughout the week, keep on top of key injury sites, whether that’s previous injuries or just extras they go a long way, neck, shoulder knee and ankle specifics for example.

[Trainwright performance @trainwright10]

Power Development, Olympic lifting, jumps, hops, bounds, throws. You want your strength work to pay off & part of this is then being able to produce force rapidly, power ballistic movements are a must.

[Trainwright performance @trainwright10]

Speed training has to be a main priority, to develop acceleration and max speed, providing a stimulus like no other there’s nothing more intense for the lower body. Key to build lower body resilience.

[Trainwright performance @trainwright10]

Off feet conditioning, have it in your week.. specific energy system development, most will benefit from longer aerobic conditioning in your week, this will build your base and increase efficiency in recovering from HI bouts.

[Trainwright performance @trainwright10]

Work at different intensities with varying rest to work ratio to target the adaptations you need.

Bring in other aspects that may replicate the game changing direction getting up off the floor.

[Trainwright performance @trainwright10]

Stop using 'Broncos' for conditioning

Its a fitness test not a conditioning tool 👉

[Trainwright performance @trainwright10]

Instead look to develop your energy systems, repeated sprint ability.

How quickly can you recover after high intensity efforts.

Are you fast enough?

[Trainwright performance @trainwright10]

Rugby requires different energy systems throughout, so focussing on just 1 will be your downfall...

[Trainwright performance @trainwright10]

A bronco score isn’t going to make you a better player, it is a very small bit of information that can help tailor your training.